Home' Air Force News : August 29th 2013 Contents NEW ADF INTERACTIVE
NOW DEPLOYED! www.adfconsumer.gov.au
‹ Easy, accurate planning
‹ Battleground graphics & details
‹ Targeted at ADF personal & family finances
‹ Super-fast calculations
Who said finances are boring? This whole exercise will help all
ADF members and their families manage income and expenses,
create personal balance sheets, and understand progress towards
financial independence. Check it out now at:
dd ununu dd
LT Rob Orr goes
through a warm-
up routine during
up will always
help to prevent
Photo: PO Paul
NJURIES affect not only fitness,
but have the potential to damage
health, motivation, lifestyle and
Fortunately, many sporting and
physical training injuries are prevent-
able with a little planning and cau-
tion. Here are eight quick tips to help
Check your playing surface
and training equipment
Gym equipment should always be
checked before use. Cables should
not be frayed, plate weight pins
should be secure and dumbbell
weights secured at each end. Playing
fields should be checked for rocks,
Training and sporting equipment
must fit properly and be in good
working order, for example, good
quality running shoes.
These precautions are valid even
when participating in post-PT games
or ‘kick-arounds’ in the unit.
Mouthguards should always be
worn during activities where physical
contact with another person or equip-
ment is a possibility.
Don’t play sport to get fit,
get fit to play sport
Many sporting injuries are caused
by fatigue, which can cause muscle
timing and mental reaction speed to
decrease. This affects physical coor-
dination, leading to a mistimed catch
or kick, and the ability of the protec-
tive muscles to respond to overstress,
leading to muscle and tendon strains
and ligament sprains.
Always warm up thoroughly
There is often a tendency to jump
straight into a physical activity and
warm up as you go.
Unfortunately the physical
demands and level of coordination
required between the preceding activ-
ity, for example, walking to the gym
or sporting field and the activity to be
undertaken, are vastly different and it
is during this adjustment phase that
the chances of injury are very high.
Listen to your body
Listen to your body and it will usu-
ally tell you when things start to go
wrong. The first sign of injury signi-
fies the time to cease the activity.
Pushing through the injury should
be avoided as this action will increase
the risk of a more serious injury,
increase the risk of an additional
injury and increase recovery time.
Avoid exposure to the
The elements in which physical activ-
ity is taking place can have a marked
effect on injury potential.
It is important to maintain good
A few simple measures can help keep injuries
at bay, LT Robert Orr writes.
Playing hurt is costly
August 29, 2013
hydration by drinking sufficient water
during physical activity.
Likewise, dressing to meet envi-
ronmental conditions is important.
When the body is cold, reaction
speeds slow and muscle elasticity
decreases. Warm clothing is therefore
When it is hot and humid, ensure
clothing provides protection from the
sun yet allows for heat loss. A light-
weight shirt is not only better for sun
protection but for heat loss as it will
trap sweat – an effective means of heat
loss through evaporation.
When running or cycling in the
dark, ensure the clothing worn can be
seen by others, even when travelling
on bicycle paths and dirt tracks.
Leave the ego behind
Avoid playing for sheep stations.
While the will to win is good, injur-
ing yourself and others through over-
competitiveness is not.
The memory of your victory will
last until the next game, your injuries
may last a lifetime.
In the gym, impress with flawless
technique rather than being trapped
under the weight bar or flying off the
back of the treadmill.
Always complete your
Just because the pain and physical
effects of an injury can no longer be
seen or felt, it does not mean that the
damaged tissues have recovered or are
able to perform to the level required.
This step is vital if the potential for
re-injury is to be minimised.
Just as sensible people would not
drive a car or fly in an aircraft until the
mechanic was 100 per cent happy with
its performance, you should also con-
tinue with physiotherapy treatment until
discharged by your
Don’t follow, lead
Rather than following a program out
of a magazine or on a website, adding
a popular exercise to a training regime
because everyone else seems to be
doing it, or following the current train-
until-you-break fad, consult a combat
fitness leader or PTI to get a program
designed to meet your specific needs
LT Rob Orr is a former Army PTI and now a
reservist and Assistant Professor at the Bond
Institute of Sport and Health. He has been
writing health and fitness articles for these
pages for almost 20 years and this article
marks his 300th since they began.
Links Archive August 15th 2013 September 12th 2013 Navigation Previous Page Next Page