Welcome to the HPRC Blog. We've got lots of information here, from quick tips to in-depth posts about detailed human performance optimization topics.
HPRC Fitness Arena: Total Force Fitness
If you start to notice hip or knee pain during your PT runs, you might be experiencing iliotibial band friction syndrome—ITBFS for short—a common overuse injury. The iliotibial band, or IT band, is a thick band of fibrous tissue that extends down the outside of your thigh to where it attaches to your tibia (your larger lower-leg bone). As with all injuries to muscles and tendons, prevention is key. In most cases, ITBFS is brought on by combinations of factors—such as increasing your training mileage too fast, running on banked surfaces or downhill, pre-existing IT band tightness, and weakness of the lateral hip muscles—so paying attention to all of these is important for prevention. Incorporate some of these methods into your daily routine to help prevent ITBFS:
- A hip-conditioning program, as recommended by the American Academy of Orthopaedic Surgeons, can help you prevent ITBFS.
- Self-myofascial release methods such as foam rolling can be helpful with this hard-to-stretch area of your leg.
- Don’t do too much too soon. Gradually increase your running mileage or workout intensity. Guidelines for healthy adults include: (1) Increase the duration of your exercise program 5-10 minutes every one or two weeks over the first four to six weeks; or (2) increase your weekly training volume by no more than 10% per week.
- Stretches for the IT band and other muscles of the thigh and lower leg should be held for 30 seconds and repeated three to five times daily.
If you already have ITBFS, you probably notice more pain in the lateral (outside) hip or knee when you run downhill or when lengthen your stride. If left untreated, it also can lead to pain when you walk up and down stairs or sit for long periods of time with your knees flexed. Of course, you should consult with your physician for proper diagnosis and treatment. On your own, however, care usually includes the RICE and ISE methods.
Allowing time for the iliotibial band to heal is important for full recovery, so consider an alternative training routine (take a break from running and cycling) or take time off altogether. As the inflammation subsides, it may help to add stretching and strengthening exercises.
Sleep is essential for optimal performance! The recent Warrior Resilience Conference V hosted by the Defense Centers of Excellence for Psychological Health and Traumatic Brain Injury included a session called “Scheduling Sleep – A Clear Mind, A Combat Edge,” which highlighted how sleep is critically important to:
- Moral judgment
All of these have a serious impact on performance—not only for Warfighters, but for everyone. Lack of sleep is also linked to increased risk of motor vehicle accidents, depression, substance abuse, weight gain, heart and kidney disease, reduced immune response, and loss of focus. Make it a goal to get seven to eight hours of sleep a night, and reap the performance and health benefits.
There may be times in your life when you feel isolated or all alone. Connecting with people can help you find meaning in life, feel better, improve your mood, and beat boredom. Afterdeployment.org has a tip sheet—“Beating Isolation”—with ideas for how to overcome loneliness that include making plans to hang out with someone, reaching out to people you know, and getting involved in your community.
The “relaxation response” is your body’s counterpart to the stress response you feel during critical situations. As the name suggests, the relaxation response has a calming effect on your mental and physical state, with benefits that include less anxiety, a more positive mood, a sense of calmness and well-being, and reduced heart rate, breathing and metabolic rates, blood pressure, and muscle tension.
Sound good? You can learn how to use your body’s relaxation response for health and well-being. Various mind-body techniques such as deep-breathing exercises, guided imagery, meditation, progressive muscle relaxation, yoga, tai-chi, and qigong all train you to turn this response on. Practicing these mind-body techniques has been found to help with anxiety and depression, as well as physical conditions such as hypertension, cardiovascular disease, and types of cancer that are exacerbated by stress.
To learn more about mind-body techniques, check out HPRC’s Mind-Body Skills section.
In relationships, “capitalization” refers to the process of sharing good news with one another. It’s easy to sympathize with buddies when times are tough, but studies have shown that responding to good news with support and enthusiasm helps build stronger relationships between individuals. So remember to receive good news from coworkers, friends, and family with enthusiasm. It can not only strengthen your relationships but also create a positive environment.
For more information on building strong relationships, check out the Family & Relationships domain.
A 2011 study of musculoskeletal injuries in an Infantry Brigade Combat Team deployed to Afghanistan found that low back pain due to stress and strain on the back (not actual spinal cord injuries) was the most common complaint. Common causes of back injury include overuse, poor physical conditioning, and incorrect body movements when lifting and moving objects. Fortunately you can decrease your chances of injuring the muscles and ligaments of your back. The key is prevention: Stretching is one way to help prevent lower back pain, but it’s essential to use correct posture and body mechanics when you pick up and move objects such as heavy ammo cans! Daily back exercises (from the Mayo Clinic) and stretches can help strengthen your core and improve your posture, and the University of Maryland offers more valuable tips for prevention. If you’re experiencing back pain, however, you need to see a qualified healthcare professional for an accurate diagnosis and exercise program.
Staying in the physical condition you need for demanding duties and missions means that you are at risk for specific types of injuries, and rotator cuff injuries are common among service members. The rotator cuff is actually a group of muscles key to shoulder movement, including the ability to perform overhead activities. For those who are preparing for the CFT, this includes performing the Ammo Lift.
Warning signs of a shoulder injury can include not only pain and abnormal sounds during shoulder movement but also a decrease in strength and mobility/motion. What can you do about it? First, check with your healthcare provider to make sure that your injury does not require medical treatment. Then:
- Rest your injured shoulder! It is important to allow adequate time for healing.
- Use the RICE and ISE methods.
- Strengthen the muscles that control shoulder movement.
- Make sure that you have adequate flexibility of the rotator cuff muscles.
Of course, it’s always better to prevent injuries in the first place. To help reduce your risk of rotator cuff injury, it’s important to develop the strength and flexibility of the related muscles. For specific information on rotator-cuff exercises and self-care, check out these suggestions from MedLine Plus (a service of the National Institutes of Health) and this conditioning program from the American Academy of Orthopaedic Surgeons.
You’ve heard the expression about being able to dish it out, but not being able to take it. Is there some truth to that? Being on the receiving end of criticism can be a tough spot for many of us—whether at work or with your friends or family—and for some, can even provoke anger. If you think that avoiding or denying criticism, making excuses for yourself, or fighting back is the best way to handle it, take note of how many times those tactics have made the situation worse instead. The next time you feel criticized, try this: Listen to what is being said, ask for details, agree with your critic’s right to his or her opinion, and use the criticism as a learning opportunity. If you need time to think about what’s being said or to calm down, try saying “Let me think about it” to get some breathing space.
Many of us have the habit of focusing on the negative stuff in life and expecting the worst outcome. This tendency can be compounded by military training that teaches you how to assess risks and plan for the worst outcome. If this way of thinking crosses over to your personal life, you’re shortchanging yourself. What are you taking for granted? Look around—recognize and appreciate the little things in your day. Focus on appreciation and gratitude. Try breaking your habit of fixating on the negative for just one day—instead, spend it acknowledging and appreciating the ordinary good things in your life.
- When you wake up in the morning, stop and take a moment to think about something good that you’d like to happen in your day.
- If you’re in a relationship, take a few minutes to really appreciate your significant other.
- If you’re deployed, reflect on how your buddies support one another when times get tough.
- Before eating lunch, take a moment to be grateful for something that keeps you going each day—maybe it’s as simple as the first cup of coffee in the morning, an easy commute, or your buddy’s positive attitude.
- At dinner, spend a moment thinking about your loved ones. Have you told them lately something you appreciate about them?
- Finally, before you go to sleep, acknowledge something about yourself you’re proud of.
Start again tomorrow, reflecting back to today—did acknowledging the magic of the “everyday” help you have a better day?
For more information on mental strategies, visit HPRC’s Mind Tactics domain.
The Human Performance Resource Center is here to serve Warfighters and their families, commanders, and healthcare providers. If you’ve visited before, you probably know that we focus on “total force fitness.” But do you really know what that means—or how HPRC got started? If you’re curious, check out this PDF that describes HPRC, what we do, and the vast amount of information we cover. In addition, you may have noticed that we use the term “human performance optimization” throughout our site; this article also explains what that means.