Studies suggest many sports injuries preventable

Leg, knee and ankle overuse injuries are the single biggest threat to Soldier health and readiness, according to Dr. Bruce Jones, who manages the Injury Prevention Program at the U.S. Army Center for Health Promotion and Preventive Medicine. In other words, these injuries sideline Soldiers more frequently than any other type of injury, disease or chronic physical condition, or even any battle injury.

Jones and other CHPPM epidemiologists have shown that relatively minor injuries such as sprained ankles can be costly in terms of lost training time and reduced combat readiness. It follows, then, that leaders and Soldiers need to be conscious of the signs of overtraining to prevent unnecessary injuries. A decrease in performance of individuals or groups, substantial increases in fatigue, decreases in morale among Soldiers training or playing sports as a unit, and higher incidence of injuries each may signal too much training, Jones said.

Jones and his colleagues have spent years studying injuries in basic training populations, as well as specialized occupations such as parachutists. Their studies of injuries show the factors below increase a Soldier's likelihood of experiencing a training related injury:

·Not being physically active ·Lower aerobic fitness level

·Smoking cigarettes

·Running in older/worn or worn-out shoes

·High-mileage training ·Being too lean or overfat

·Being older than 25

Soldiers, especially those who have any of the risk factors above, can decrease their chance of injury by staying active and by starting slowly before vigorous physical training or other physically demanding activities. Soldiers should gradually increase the intensity and length of workouts as they become more fit. Workouts should be cut back in intensity and length if soreness or fatigue persist or increases after a good night's sleep, according to Jones.

"It is better to do too little than too much," he advised. "If you feel good today, then repeat it the next day. If you continue to feel good, then keep it at that level. If it feels good for a week or two, then increase," he said.

This approach is the key to getting in shape and staying injury free, according to Jones.

There are many myths concerning training injuries. For example, stretching—alleged to reduce injuries—has little effect on injury rates. Insoles for shoes have not been proven to prevent injures, according to studies conducted and reviewed by Jones.

Another finding that may be important to Soldiers is that if they smoke, their injury rates are higher, and the more they smoke the higher their risk of injury is, Jones said. For smokers who quit, risk of injury returns to normal.

It is important to wear good, supportive shoes that have good cushioning, adequate stabilization and fit well and that are not worn out.

Words to the wise, then: increase fitness training gradually but steadily, and sustain fitness continuously—even if it means working out while on leave—to prevent injuries and decreased individual and unit readiness.