Strains & Sprains - During Wellness/Fitness Activities

You’re trying to get in shape, right?  You’re eating balanced meals, you’re enjoying physical activities with your families, you’re working out at the station, and you’re noticing the difference on the fireground.  Good for you!  Sometimes, though, injuries occur when you’re trying to be healthy.

Injuries by Body Parts & Severity  (2011) - click to enlarge

Wellness/Fitness programs are mandated SOP compliance areas, and even unregulated departments have Wellness/Fitness programs to keep their teams in tip top shape.  Unfortunately, you are reporting injuries to us that occur during the activities associated with Well/Fitness programs.  Most of these reported injuries are minor in nature (66%) but at least a third are serious (34%) and your team members are missing work due to these injuries.  The most common body parts injured during Wellness/Fitness activities are knees and ankles, followed by shoulders. 

Check out some examples of the injuries that have been reported to us:

 “He was jogging during physical training and felt a pop in his knee”

 “Employee was playing basketball and twisted ankle”

 “Fire fighter strained shoulder while lifting weights”

 “Individual strained back while lifting weights”

We all know it’s important to stay in shape, whether mandated by us, or not, but we DON’T want you to get hurt in the process.

Quick tips for avoiding injuries while working out:

• Employ good form.  Read books, watch videos, or get a trainer who can provide you with the proper form to use when doing different exercises.  Using improper form may make you think you lift more weight, but it’s actually causing other muscle groups to take over for the one’s you mean to work, which can lead to injury.  Using improper form can also place body parts in vulnerable places, causing injury.
• Rest between sets or activities so your body parts don’t get fatigued.  Also, if you rest between sets you can lift the same, or more, weight on your next set, causing you to have a more beneficial workout.
• Get a workout buddy to make sure you are using good form and to spot you.
• Don’t forget to stretch.
• Use lifting belts and wraps to keep yourself aware of vulnerable body areas that you need to be careful to not injure.  Don’t use them because you think they will help you lift more weight.  They won’t help you at all, so relying on these tools for that reason is a recipe for injury.   
• Listen to your body and don’t over-train.  Follow your department’s program and don’t try to be a rock star by overdoing it.  The same advice applies when playing recreational sports.  Don’t play so aggressively that you hurt yourself.
• Sleep well so your body is rested and ready to work out when the time comes.
• If you play recreational sports, stay in shape by doing safe cardio and weight training workouts.  If your body is out of shape, you’re sure to injury yourself during recreational sports.
• Vary your exercises so you don’t only strengthen the same body parts over and over again.  Train your whole body, not just the ones that make you look like a tough guy. 
• Strengthen your core!
• Stop trying to impress everyone and follow a progressive work out plan that’s right for you and your body at this moment.
• If you’re older, take it easy.  Everyone can benefit from working out, but take it easy as you get older because your body doesn’t heal the way it used to. Decrease intensity, duration, and frequency as needed.
• Seek advice from your doctor before starting a workout program.  We all hear this, but do we really do it?  Your doctor knows you in and out and can tell what activities are right for you.  A personal trainer could be helpful also.

Image courtesy of the  US Dept. of Health & Human Services - click to enlarge

Learn to exercise safely with resources from the TCFP Library:

Anyone in the state can borrow these videos for free (you only pay for return shipping).
Click the links to reserve your copy today!

• FIRE SERVICE JOINT LABOR MANAGEMENT WELLNESS-FITNESS INITIATIVE
• PRESCRIPTION FOR PERFORMANCE, PART 1 AND 2
• BACK INJURY PREVENTION
• FIREFIGHTER`S WORKOUT

Have you hurt yourself while working out?  Tell us what happened.  Could your injury have been avoided?

What precautions does your department take to try to limit injuries during Wellness/Fitness activities?