Sprains, strains at peak during summer heat

  • Published
  • By Senior Airman Kentavist P. Brackin
  • 1st Special Operations Wing Public Affairs
Every year hundreds of Air Commandos here push their bodies to the limits while duking it out during summer sporting events, unaware of the potentially harmful side effects they inflict on their muscles.

"Florida summers have some of the hottest days of the year," said Senior Airman Bo Hume, Hurlburt Field sports director. "Anything from dehydration to knee injury could happen when the proper precautions aren't taken such as stretching or drinking water. Hydrating will help prevent most injuries because your muscles will have enough water to avoid cramping."

Some of the most common injuries involve the legs, which include hamstring and ankle sprains, knee injuries and overuse injuries such as runner's knee and plantar fasciitis.

Planter fasciitis is pain and inflammation of muscle tissue in the arch of the foot and is one of most common cause of heel pain. The condition is common to runners, people who are overweight and those who wear shoes with inadequate support.

"We offer a gait analysis to evaluate your body mechanics and running shoes to make sure there are no imbalances or abnormalities," said April Royster, 1st Special Operations Aerospace Medical Squadron health and fitness specialist for Health and Wellness Center.

The HAWC offers classes and one-on-one appointments that cover proper exercises for frequently injured body parts. The center also conducts running clinics for Airmen looking to improve their running performance.

"Sports-related injuries account for about 80% of my patients," said Royster. "The majority of them are overuse injuries."

Overuse injuries can result from increasing running mileage by more than 10% in a week, running on uneven or slanted surfaces over a long period of time or failing to properly stretch before and after a sporting event or run.

Some tips to aid in injury prevention/recovery are:
Tip #1: Maintain proper fitness
Injury rates are higher in athletes who have not adequately prepared physically

Tip #2: Slowly work back into sports activities
After a period of inactivity, progress gradually back to full-contact basketball through activities such as aerobic conditioning, strength training, and agility training.

Tip #3: Avoid overuse injuries
Some sports medicine specialists believe it is beneficial to take at least one season off each year. Avoid the pressure exerted on many young athletes to over-train. Decrease training time and intensity if pain or discomfort develops more than usual during a workout; this will reduce the risk of injury and help avoid "burn-out."

Tip #4: Incorporate injury prevention techniques
Talk with a physical training leader and/or athletic trainer about an injury prevention program and incorporating the training principles into team warm-ups.

Tip #5: Doctor's orders only
Athletes should only return to play only when clearance is granted by a health care professional.

For more information on injury prevention programs and techniques contact the HAWC at (850) 884-4292 or visit www.stopsportsinjuries.org/sports-injury-prevention.aspx.