Learn how to prevent and manage common basic training injuries
In this article you will learn the prevention and management of common basic training injuries.
First, we will look at how to prevent training and musculoskeletal injuries. The information is the same whether you need it for common military training injuries or personal training injuries.
Next we go into how to manage notable training injuries.
Superficial, environmental, and musculoskeletal injuries in the military are the same as you might get when training in the Survival Fitness Plan.
In the last section you will learn about how you can still undertake personal training with injuries.
IMPORTANT: None of what is in this article replaces professional medical advise. If you get injured, ask your physician for the best course of action.
Injury prevention is best type of injury management.
Here are fundamental guidelines that will help prevent most types of training injuries.
While injury prevention is general, specific sports training injuries need specific treatments.
Dehydration and Heat Exhaustion in Sports
Dehydration and heat exhaustion occurs when fluid loss is greater than fluid intake.
Dehydration leading to heat exhaustion is one of the more common endurance training injuries, but it is easy to prevent.
How to Acclimatize to Heat
The body can deal with heat if introduced to it slowly.
Dehydration and Heat Exhaustion Symptoms
How to Treat Heat Exhaustion
Only use oral rehydration if the patient is capable or it may cause more harm than good, e.g., if the water goes into the airways.
You can buy oral rehydration solutions or make it by combining 6 teaspoons sugar, 0.5 teaspoon salt and 1 liter of drinkable water.
Intake 50 to 200 ml/kg/24 hours (the stomach can only absorb 1 liter of liquid per hour).
Dehydration and/or low blood sugar are casues of exercise induced fainting.
Note: A person who faints from a seizure will have jerky movements or will stare into space. This requires different treatment not covered in this article.
Heat rash (prickly heat) occurs when the sweat ducts become blocked and swell. You will usually find it on body areas covered by clothing.
Symptoms of Heat Rash
Heat Rash Treatment
Hyponatremia occurs when there is excessive water consumption with inadequate salt replacement, e.g., when someone sweats a lot and drinks water to stay hydrated, but does not eat to replace salts.
Hypothermia occurs when the cold overwhelms the body’s ability to produce and keep heat.
You can prevent hypothermia by:
Hypothermia can be mild or severe and it progresses through very definite symptoms, i.e., the patient will have mild hypothermia and, if untreated, it will progress into severe hypothermia.
Symptoms of Mild Hypothermia
Symptoms of Severe Hypothermia
The treatment for hypothermia whether mild or severe is the same. The earlier you treat it the better.
A sprain is when a ligament (the fibrous tissue that connects one bone to another) is over-stretched due to the forcing of a joint beyond its normal range of motion.
A twisted ankle is a common sprain.
Symptoms of Sprains
Treatment for Sprains
RICES is an acronym for a common treatment of musculoskeletal injuries.
Strains are when the muscle or its tendon (tissue that connects the muscle to connect to bone) is partially torn. Back muscles are most commonly strained.
Strains are common weight training injuries because of poor form.
Daily morning stretches and using correct lifting techniques will help prevent strains.
Correct Lifting Techniques
Treatment for Strains
Taping Injuries for Sports
Taping is good for immobilizing whilst healing and for preventing injuries, e.g., during sporting activities.
If taping around a whole body part (circumferential wrapping), e.g., for anchors, ensure swelling does not impair CSM, i.e., it is best to tape after swelling has gone down.
Here are some sports injury taping tips:
Taping an ankle
Taping a Wrist Injury
Taping a wrist
Broken Nose Recovery
A broken nose is a fracture of the nose caused by some form of trauma, such as a punch. It is one of the more common MMA training injuries.
Broken Nose Symptoms
Minor Broken Nose Treatment
This last set of training injuries are usually minor and also the most common.
A bruise occurs from some kind of trauma which ruptures the blood vessels. They are a little painful to the touch and may change color from blackish-blue to brown to yellow.
How to Get Rid of Bruises
Cuts and Scrapes Treatment (Open Wounds)
An open wound is anything that breaks the skin, e.g., cuts, scrapes, abrasions, punctures.
Basic Treatment for Open Wounds
A blister is a protective pocket of clear fluid (plasma) underneath the layers of the skin. If filled with blood they are blood blisters, and if they become infected, they will fill with puss.
Cold, exposure to chemicals, friction, heat etc. are all causes of blisters.
The most common, troublesome blisters are those found on the feet caused by friction and heat whilst hiking or engaging in similar activities.
Before a blister forms, the area will often get red and painful. This is a hot spot. Treat it before it becomes a blister.
Treatment for Hot Spots
Draining a Blister
Preventing of Friction Blisters
Nose Bleeding First Aid
The common nosebleed (epistaxis) is a hemorrhage caused by dry air, excessive picking, hypertension, irritation, trauma, underlying illness, upper respiratory infection, etc.
A blood nose is one of the most common boxing training injuries.
Treatment for a Nosebleed
Training injured is possible, but extra care is needed. Here are some tips for training with injuries.
Training on injuries will only make things worse if you don’t rest the injured body part, but that doesn’t mean you have to stop training altogether. With a little extra care and creativity you can work around the injury.
Lower back Injury Recovery
Training for back injuries needs special attention as there are different types. Consult your physician before trying anything.
As a general rule, avoid any exercise that will put pressure on your back and stick to bodyweight exercises.
Low impact activities such as swimming and walking should be fine.
Wrist injuries are easy to work around. Avoid anything that puts too much strain on your wrists, e.g., push-ups.
Unless you have a major injury (like a broken wrist), athletic training with hand injuries such as running should be fine.
So are most other lower body exercises.
Elbow Injury Recovery
An elbow injury will hinder you from doing most upper body exercises. Lower body exercises will be fine. Abdominal crunches, lunges, sprints, etc.
Shoulder Injury Recovery
Be very careful with joint injuries such as shoulders and hips. Start easy and stop as soon as you feel pain.
Athletic training for shoulder injuries, like other upper body injuries, will confine you to lower body work.
Ankle Injury Recovery
An ankle injury means no jumping or other high impact movements. Also avoid anything that directly uses the ankle, e.g., heel raises and squats.
Non weight-bearing cardio and upper body strength training will be fine, e.g., swimming, crunches, and pull ups.
Kneecap Injury Recovery
A knee injury training program means avoiding high-impact movements. This rules out most team sports, running, parkour, etc.
Boxing drills are possible but you must be careful. Kicking is out of the question.
The biggest issue when training after knee injuries is that it rules out most cardio exercises. Training an injured knee confines to upper body strength activities while you heal. Ab work, decline pushups, planks, and pull-ups are good ones.
Physical training and injuries come hand-in-hand, and anyone that trains regularly will get injured every once in a while.
Minimize the chances of training exercise injuries with prevention methods such as warming up and stretching.
When you have an injury, rest the injured body part and your body as a whole.
Training around injuries is possible. Just choose your exercises carefully and test every movement you plan to do. Be sure to consult a physician for guidance.
Don’t try to “train through” your injury. It will only make recovery time longer and may cause permanent damage that wouldn't occur otherwise.
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Sam Fury is the creator and owner of the Survival Fitness Plan.
He has had a passion for martial arts and outdoor pursuits since he was a young boy growing up in Australia.
As a young adult he joined the military and studied outdoor leadership in college. After that, to further his skills, Sam started traveling to learn from the best in the world in various fields related to the Survival Fitness Plan including various martial arts in China, SE Asia and Brazil, Parkour in Singapore, Surf Life Saving in Australia, and others.
These days, he still enjoys learning new things, traveling and sharing what he has learned via the Survival Fitness Plan.
The information on this website is made public for reference only. Only you are responsible for how you choose to use the information or the result of your actions. Consult a physician before undertaking any new form of physical activity.
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