By Michael Krueger
Despite your best efforts, the odds are that sometime during your life you are going to do something in the course of a workout or an athletic event that will cause you to take time off from exercise as well as work. Unfortunately, sometimes what is done is something stupid that follows those fateful words, “Hey, watch this.” There are more than enough videos of people doing just plain dumb things in and out of the gym to fill multiple primetime hours.
Now what about the things that you didn’t know were ill-advised? You know, something like the hot new fitness trend that tears up your shoulder, or the cool new move you saw on YouTube that seemed like such a good idea but ends up sending you to the emergency room?
So what should you do, and what should you avoid, to lessen your chances of hurting yourself?
Ignorance
When it comes to fitness, the easiest way to hurt yourself is simply pure unadulterated ignorance. It’s a case of not knowing exactly what you are doing (even though you think you do) and the next thing that happens is an awful pop, tear, sprain, or even a broken bone. Well, perhaps you should’ve known better, but believe me, it’s scary how quickly thing can wrong when you add poor form to a weighted bar.
Ignorance comes in many packages. Sometimes it’s hubris, assuming that you know what you’re doing when you don’t, or just being uncomfortable with asking for help. Then maybe it is just unbridled enthusiasm–way too much weight, going out too fast, or working out too often or too hard. Other times it has to do with poor mechanics or thinking that you are still a youngster who can just go out and play ball after months of inactivity.
As people approach 30 years old, they have a tendency to forget that it has been awhile since they played basketball or football or whatever sport you want to name. They still remember when they could run, jump, get knocked around, and still get out of bed the next day without moaning and groaning. Let’s face it, no one wants to admit that they just might not be in the same shape they were a few years back.
This situation is even more problematic when you start doing something you’ve never done before like playing rugby or tennis or whatever. If you’re new to firefighting, activities like pulling hose and raising ladders can introduce you to muscles you haven’t felt in a while. Since your body isn’t in shape for these new activities, you’ll need proper instruction along with some time to ease into it. Because movement patterns are so specific to a particular activity, even if you have been working out regularly, you’ll still need time to adjust to any new physical stresses. Of course, if you are in good shape going in, you are way ahead of the game, but it will still take some time.
So, as a general rule when it comes to exercising, remember the words of Clint Eastwood in the film Magnum Force: “A man’s got to know his limitations.”
Fitness Trends
With every new season there comes multiple new mass-marketed fitness programs–some new exercise or equipment that is guaranteed to get you ripped. It might be a 20-minute workout or a new piece of equipment, but according to the commercial, this is the one that will make all the difference.
In the world of fitness DVDs and infomercial equipment, you know that the newest and greatest of today is tomorrow’s garage sale fodder. The new 90-minute workout of today is supplanted by the 60-minute workout, which is bested by the 20-minute workout, which is in turn beat out by a “new and improved” 90-minute workout.
Most of the time, you are out little more than three payments of $29.99 plus shipping. Occasionally, though, you are out your health as well. Every so often, one of these newest and hottest workouts causes injuries that never quite heal. You might have to live with a dinged rotator cuff that has been a problem ever since you spent 30 minutes per day swinging a “kettlebell.” Or how about the chronic pain in your foot after doing a couple hours of plyometrics one week without proper instruction on how to land?
The current popularity of “Cross Fit” and “Tough Mudder” runs has, in my opinion, created a whole new set of problems. Some people can take part in these things, have a great time, and come out unscathed except for the cuts and scrapes that are apparently the “Red Badge of Courage” that participants in these events are so proud of. Of course, the injuries aren’t always minor, and organizers are usually required to have a good number of EMS units on site; and occasionally someone dies.
This culture of injury isn’t limited to the previously mention events and certainly isn’t anything new. I know a lot of people who love to tell you about their ruined shoulders, broken fingers, and wrecked backs that they have gotten from lifting weights over the years. I know runners who enjoy telling tales about their broken toes, swollen knees, and chronically achy backs. They seem to think there is something heroic in hurting yourself; this is something I will never understand.
It’s not always the person doing the exercise who ends up getting hurt. Spectators who aren’t paying attention to what’s going on often get caught in the crossfire. I’ve seen people banged by dumbbells, knock out by errant medicine balls, and trampled on running tracks. It behooves the person who is participating in the activity to ensure that the area is safe, since the previously mentioned “innocent bystanders” can’t be trusted to use their heads and stay out of the way.
Prevention
A decent dose of common sense is enough to avoid most injuries that come along with physical pursuits. Starting out with proper instruction before trying something new is always good. Lifting weights only in an area that is designated as a lifting area, removing tripping hazards, and keeping the gym free of clutter go a long way toward maintaining a safe environment while training.
Inspecting the equipment you are going to use is always a good idea, even if it’s not your job. Loose nuts, frayed cables, and missing parts are the causes of a great many gym injuries. A gym that is used by multiple trainees can be a dangerous place. Most people don’t think about the possibility of equipment failure as a source of injury, so they never check; and relying on the personnel tasked with general maintenance … well, it’s best to take personal responsibility to ensure your own safety.
Even something as simple as walking causes many injuries each year. Overuse injuries are the most common, but traumatic injuries such as sprains and broken bones happen as well. Because of the popularity of personal entertainment and monitoring devises that isolate the user from his/her environment, there are many more injuries caused by inattention. This includes walking into traffic, poles, and other people. So pay attention to the task at hand. Not only will you be safer, but you will get more out of your exercise experience as well. Besides, you can always check your phone when you are done.
When Injuries Do Happen
Lastly, if you do get an injury, take it seriously. An untreated twinge in a shoulder can progress into a major problem than can sideline you for weeks, months, or even years. A little time off, some ice, and an anti-inflammatory are good places to start, but if those don’t work, a higher level of care is called for.
If you use a little common sense, pay attention to your surroundings, and get proper instruction when starting something new, you will avoid the truly avoidable injuries and mitigate the others.
…now be careful out there.
Michael Krueger is an NSCA-certified personal trainer. He got his start in fitness training while serving in the United States Coast Guard. He works with firefighters and others in and around Madison, Wisconsin. He is available to fire departments, civic organizations, and athletic teams for training, consulting, and speaking engagements. He has published numerous articles on fitness, health, and the mind-body connection and was a featured speaker at the IAFC’s FRI 2009 Health Day in Dallas, Texas. E-mail him at MKPTLLC@gmail.com.
