Summer Safety: physical preparedness

  • Published
  • By Staff Sgt. Steve Stanley
  • Headquarters Air Combat Command Public Affairs
Langley AFB, Va. --  In 2013, the Air Force reported 105 mishap incidents caused by improper stretching and warm-up. Many of the injuries could have been prevented; however, most sports injuries occur because the muscles are not properly prepared.

Preparing the muscles for a workout is crucial in preventing injuries which is why it is important to determine the physical preparation needed before sports activities.

Muscles grow stronger with use and to function properly, they must be flexible. Flexibility is achieved by relaxation. Over time, a tight muscle becomes shortened, and is constantly tense, painful, and becomes vulnerable to tearing. This is what makes relaxing your muscles so important.

Stretching is needed to improve range of motion; however, it is recommended by Tony Arroyo, an Exercise Physiologist at Langley AFB, not to stretch when muscles are cold.

"A lot of individuals think that their warm-up is maybe going out and stretching before their activity," Arroyo said. "You should actually hold off on your stretching for after your workout."

Doing a warm up before a sport or workout increases blood flow, which raises the temperature in the muscles. It is best to start with mild aerobic warm-ups to get blood to the tissue before doing any stretching.

"You really shouldn't stretch prior to your activity, you should do kind of a dynamic warm-up," Arroyo said. "Do movements that are going to be specific to whatever activity you're doing and then gradually kind of ease into that activity."

Dynamic stretching means slow, controlled movements rather than remaining still and holding a stretch for an extended amount of time and is widely believed to be the best stretching routine before a workout or sport; however the proper technique is very important.

Dynamic stretches include, but are not limited to simple movements like arm circles and hip rotations, flowing movements such as yoga, walking or jogging exercises. Stretching at the end of the activity may also help to decrease soreness.

Hydrating is also an essential part of any activity. Dehydration can take place whether it is hot or cold and some medications may even contribute to dehydration, so always drink plenty of water during any strenuous event.

Be sure to dress appropriately for your environment. Certain materials can actually be a barrier to the body trying to cool down. Lighter weight clothing is recommended when out in the summer heat.

The first step to being prepared is to have a plan in place if an injury or emergency does arise. Even if everything has been done correctly, sometimes accidents do still happen.

If an injury does occur, remember to use the acronym P.R.I.C.E. directly after:

P - Protect (from further injury)
R - Rest
I - Ice
C - Compression
E - Elevation

Summer is a time to have fun and enjoy the outdoors. With proper physical preparation and by taking advantage of some basic safety tips, you can enjoy this season by staying out of the emergency room and in the game.