Filed under: Joints
This is the third and final article in HPRC’s series about training for Physical Fitness (PFT) and Physical Readiness Tests (PRT). The last basic component involves keeping your body fit for movement, especially your joints and the surrounding muscles, tendons, and ligaments. For coordinated and efficient movements, you need give-and-take between the mobility and stability of these parts.
Preventing injuries also requires mobility and stability of your musculoskeletal system. To improve and maintain your mobility, you need to incorporate stretching into your regular training regimen, along with your aerobic and muscular-strength exercises. The addition of muscular-strength exercises to flexibility exercises addresses your joint-stability needs. Read more...
You can take control of how your daily eating habits help or hurt your body’s joints. The physical demands of training and missions—along with day-to-day exercise, overuse, injury, and aging—can take their toll on your joints over time. There are certain eating habits you can practice to help keep your joints happy and healthy for the long run.
- Aim for a healthy weight. Extra weight means extra stress on your joints – walking alone can cause your knees to take on 3–6 times your body weight. Maintain a healthy weight or lose weight if you need to. Visit HPRC’s Fighting Weight Strategies for ideas.
- Fight inflammation. Include omega-3 fatty acids on your plate to reduce your body’s inflammation. Salmon isn’t your only source; foods such as English walnuts, flaxseeds and their oil, canola oil, and other fish contribute omega-3s to your eating plan. See HPRC’s omega-3 table for more foods rich in omega-3s.
- Fill up on fruits and veggies. Fruits and vegetables, all of which are nutrient-heavy, have been linked to a lower incidence of joint diseases such as osteoarthritis and rheumatoid arthritis. Fill half your plate with fruits and vegetables at meals, and build snacks around them too.
- Revive with vitamin C. Because of its role in forming collagen (the main component of connective tissue) and as an antioxidant, foods high in vitamin C are important for joint health. Oranges, Brussels sprouts, strawberries, red peppers, and kiwi are excellent sources.
Focusing on a healthy weight and filling up on nutrient-rich foods, along with regular exercise and stretching, can help optimize the long-term health and performance of your joints.
Stretching and strengthening the muscles of the foot and ankle can help you prevent (and recover) from ankle sprains. The Foot and Ankle Conditioning Program from the American Academy of Orthopaedic Surgeons focuses on recovering from injury, but it includes well-illustrated exercises that are good for preventive conditioning too. Here are some other exercises useful for strengthening the foot and ankle structure:
- From a seated position, “pretend” writing the alphabet with each foot, in both upper- and lower-case letters.
- Stand on one leg on a pillow for 10 seconds and then switch legs. Be sure to have something nearby to grab for balance if necessary.
- From a seated position, use a resistance band looped to a secure surface, and wrap the other end around your forefoot; then move your foot/ankle forward, backward, and side-to-side, flexing at the ankle.
An ankle sprain involves damage to ligaments—bands of tissue that help hold joints together—in the foot and ankle, usually from the force of landing wrong on your foot. In military populations, ankle sprains are very common, significantly affecting operational readiness. In fact, ankle sprains are more common in the military than in civilian populations and more likely among women than men. By strengthening the muscles in your legs and feet, you can give more support to your ankle in the event of a misstep or an encounter with uneven terrain. The transition from military boots, which offer more ankle support, to traditional athletic shoes may also leave you and your ankles feeling vulnerable to twists and sprains. Start including ankle-strengthening exercises into your daily workout routine to help keep your ankles strong and free from injury.
Being overweight puts you at risk for a whole host of health issues, but most people don’t think about the risk posed to their knees. The anterior cruciate ligament, or ACL, is one of the major ligaments of the knee and one of the most susceptible to injury. Injury information on more than 1,600 men and women at the U.S. Naval Academy showed that those with a higher body mass index (BMI) had a greater incidence of ACL tears. A difference in BMI of only 1.2 (25.6 versus 24.4) made the difference between having and not having this kind of injury. (To learn more about BMI, read HPRC's explanation.)
Like the adage “You don’t know what you’ve got until it’s gone,” knees are something we generally take for granted. To stay on top of your game, you need your knees. An easy way to protect them is to drop the extra weight you’re asking them to carry around.