Wellness/Fitness - Exercise Properly

Last week we discussed the fact that exercise, and Wellness/Fitness programs, can in fact lead to firefighter injuries instead of keeping firefighters safe.  You might be wondering, “Can we afford to exercise, given the injury rates related to it?”  Of course, we all know that exercise is a must so that you can be prepared to fight the battles you fight at work, whether you are lifting patients onto gurneys, or bringing a heavy hose to a fire.  We all know this, and while exercising does have its own hazards, it’s still really important.  Obesity rates for firefighters are higher than the public.  This seems wrong, doesn’t it?  You should be the fittest members of our society.  The public is relying on you.  So, be sure and exercise, but do it safely.

Strains and Sprains were reportedly the most common types of injuries that occurred during Wellness/Fitness activities.   In September this blog focused on avoiding strains and sprains (and any injuries at all!) while exercising.  Revisit it today!  Also, keep in mind that stretching regularly helps you avoid injury while getting fit (and in your everyday life).

How often do you work out?

Do you use a spotter when you weight train?

Do you think you’re in good shape?  Be honest.

Wellness/Fitness - Exercise Can be Dangerous

Last week we showed you the number and types of reported injuries occurring during Wellness/Fitness activities.  You’re not alone.  In fact, a recent study done by the University of Arizona found that exercise (along with patient transport and training drills – not fire suppression) causes the majority of firefighter injuries in Tucson.  This study is an eye-opener for some, but not us. 

While Wellness/Fitness programs are meant to prepare your body for work, and hopefully help you incur fewer injuries on the job, they sometimes lead directly to injury.  This seems counterintuitive, but if exercise is done incorrectly, it can be harmful.  For instance, keeping your core strong is paramount in getting your body ready to do your job (for instance, lifting patients), but you’ve got to train this area properly to avoid harm.  Check out this video to see how to strengthen your core without hurting your back.

Some believe that fighting a fire can require as much fitness and energy as playing a football game can, so you need to be healthy in all areas of your life.   But exercising properly, and with caution, is important.  Next week we’ll take a look at how you can do just that. 

Have you injured yourself while working out?

Do you know anyone who has hurt themselves working out?

Injuries Occurring During Wellness/Fitness Activities

Everyone knows that you’ve got to stay healthy to do your jobs, and that your departments’ Wellness/Fitness programs help you do this.  The TCFP even requires your departments have an SOP for these programs.  And, Courage to be Safe’s Initiative #6:  Medical and Physical Fitness also places great emphasis on these types of programs.  Unfortunately, we’ve had a number of injuries occurring during Wellness/Fitness activities reported to us. 

Injuries occurring during Wellness/Fitness activities are the 5^th most common types of injuries reported to our FIDO system.  As you can see below, the body parts being injured during these activities are most commonly knees, backs, ankles and shoulders.  Strains &Sprains are the most common types of injuries occurring during Wellness/Fitness activities.

Wellness/Fitness injuries by body part injured - click to enlarge

Wellness/Fitness injuries by type - click to enlarge

The good news is that 68% of these injuries are minor, which means that the injured firefighters are missing less than one full duty period.  31%, though, are serious and have lost more time at work. 

Check out some examples of injuries occurring during Wellness/Fitness activities:

“While working out the firefighter slipped on the treadmill and sustained abrasions on the knees and right ankle.”

“After playing basketball for about an hour, the firefighter had some pain in low back that still was there the next morning.”

“Firefighter was exercising on treadmill when he experienced chest pains.”

“Firefighter was working out with weights at station and injured right shoulder.”

“During physical fitness, member was crushed finger between dumbbell weight and storage rack.”

“Employee was playing basketball as part of fitness when he fractured right ankle.”

In the coming month, we’ll focus our blog posts on how exercising can be harmful, and how you can exercise for health without injury.  Stay tuned here to learn more.

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?