Force Health Protection: Nutrition and Exercise Resource Manual

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The treatment of any injury should focus on controlling the inflammation and allowing full joint range of motion for a rapid return to daily activities. To accelerate healing, you must first decrease the inflammatory process. Treatment steps to achieve this include: RICE = Rest + Ice + Compression + Elevation ◆ Rest - partial or no weight-bearing of the extremity, using crutches for locomotion. “Relative Rest” means decreasing activities that cause pain and replacing them with activities that are pain-free. ◆ Ice - as soon as possible apply ice, wrapped in a bag or towel, to the injured area. Ice for 20 minutes every two hours on the first day, then 3 times a day until the swelling has decreased. To prevent nerve damage, do not ice for longer than 20 minutes at a time. Never apply ice directly to the skin or to an open wound! ◆ Compression - wrap the injury for periods of 2-4 hours. Never sleep with a compression wrap unless medically advised. ◆ Elevation - place the injury above the level of the heart, allowing gravity to reduce the swelling. Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) In addition to RICE, non-steroidal anti-inflammatory drugs (NSAIDs) are often used to decrease the symptoms due to inflammation and fever associated with injury. Although NSAIDs are usually available over-the-counter, these medications should not be taken lightly. In the case of an acute injury which involves bleeding, bruising, or swelling, NSAIDs should not be started until after the bleeding has stopped (may take days) and the swelling has stabilized. Some side-effects of NSAIDs include: ◆ Nausea, heartburn, vomiting, ulcers, and bleeding. ◆ Increased blood pressure. ◆ Decreases the ability of blood to clot. ◆ Worsening of asthma. ◆ Potential kidney damage with long-term use. Some of the most common NSAIDs are aspirin (Bayer, Aspirin, Ecotrin), 102 Force Health Protection:
ibuprofen (Advil, Motrin), and ketoprofen (Orudis). Remember: NSAIDs should not be used with alcohol. If you have stomach or gastrointestinal problems, check with your doctor for the appropriate pain reliever. When to Seek Medical Care Table 13-1 provides the description, prevention, and treatment for some training injuries. Knowing the differences between these injuries will help you safely administer first aid treatment, should they occur, and help you determine when you need to seek medical treatment. Some conditions demand immediate medical attention, including: ◆ Numbness. ◆ Joint dislocation. ◆ Suspected fracture. ◆ Any hip pain which causes a limp. ◆ Back pain that radiates into the thigh, leg or foot. ◆ Severe pain or pain limiting activity for 3 to 5 days. ◆ Any lower extremity injury in which the individual is unable to bear weight. Return to Duty After the pain and swelling are reduced and full range of motion is possible, ask your physician or physical therapist to design a reconditioning exercise program with the overall goal of returning to full activity. The exercises prescribed will be specific to the site and type of injury, and will work towards maximizing: ◆ Flexibility. ◆ Strength. ◆ Endurance. ◆ Power. ◆ Speed. ◆ Specific Duty Tasks. Nutrition and Exercise Resource Manual 103
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Force Health Protection: Nutrition
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Foreword from David J. Smith, CAPT,
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Acknowledgments We would like to ac
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We encourage you to use this manual
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6 Walk, Run, Swim! 45 Walking and R
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List of Figures (Click on page numb
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Table 12-2. Suggested Additional In
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xiv Force Health Protection:
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Figure 1-1. Energy Balance: Intake
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Physical Activity In addition to th
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Reference standards have been devel
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◆ Simple CHO - have one (mono-) o
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ecause they think that proteins mak
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◆ Serve a structural role in cell
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increase the retention of vitamins
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Table 2-3. Requirements and Functio
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Dehydration Dehydration results whe
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For more specific guidance on food
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5-A-Day You may have heard of the n
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people have when deciding whether t
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Snacking Many people think snacking
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4 Overview of Physical Fitness In t
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The Physical Activity Pyramid Just
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Aerobic Energy System When moderate
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Back-to-back high intensity workout
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eathe in more often and more deeply
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To measure your heart rate during e
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very hard” to “maximal” shoul
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ability to store and generate more
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◆ Signs of overexertion include p
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◆ You should have a thumb’s wid
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Running A running program should on
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Table 6-2. Beginning a Jogging Prog
Page 68 and 69: the Air Force Marathon, or similar
Page 70 and 71: Open-Water Swimming Open-water swim
Page 72 and 73: Benefits of Strength Training Stren
Page 74 and 75: Figure 7-1. Factors that Affect Mus
Page 76 and 77: Intensity of Exercise Focus on the
Page 78 and 79: 62 Force Health Protection: Figure
Page 80 and 81: Table 7-2. Free Weights vs. Resista
Page 82 and 83: 8 Calisthenics In this chapter you
Page 84 and 85: 68 Force Health Protection: CHEST,
Page 86 and 87: 70 Force Health Protection: LEGS Bu
Page 88 and 89: 9 Flexibility In this chapter you w
Page 90 and 91: 74 Force Health Protection: Flexibi
Page 92 and 93: 76 Force Health Protection: Neck St
Page 94 and 95: Aerobic Conditioning Performing you
Page 96 and 97: 80 Force Health Protection: Back Ta
Page 98 and 99: 82 Force Health Protection: Triceps
Page 100 and 101: Workout Design The FITT principle g
Page 102 and 103: 11 Nutrition for Exercise In this c
Page 104 and 105: Figure 11-1. CHO Loading for Endura
Page 106 and 107: Vitamin and Mineral Needs Any incre
Page 108 and 109: 12 Deployment and Altered Climates
Page 110 and 111: ◆ Thirst is not a good indicator
Page 112 and 113: The body responds to cold by constr
Page 114 and 115: Altitude Ascent to altitude can cau
Page 116 and 117: 13 Training and Overuse Injuries In
Page 120 and 121: Overtraining Syndrome Overtraining
Page 122 and 123: ◆ You have poor dietary habits. I
Page 124 and 125: 108 Force Health Protection: Growth
Page 126 and 127: 110 Force Health Protection: Miscel
Page 128 and 129: 15 Training Issues for Women In thi
Page 130 and 131: ◆ Thyroid, cardiac, vascular, or
Page 132 and 133: Osteoporosis The decreased levels o
Page 134 and 135: The loss of muscle mass as you age
Page 136 and 137: ◆ Flexibility - Connective tissue
Page 138 and 139: 17 Adopting Healthy Habits In this
Page 140 and 141: Table 17-1. Some General Nutrition
Page 142 and 143: your routine when faced with setbac
Page 144 and 145: Table A-1. Healthier Food Selection
Page 146 and 147: Appendix B: Sample Workout This is
Page 148 and 149: 132 Force Health Protection: Chest
Page 150 and 151: 134 Force Health Protection: Legs C
Page 152 and 153: 136 Force Health Protection: Arms R
Page 154 and 155: 138 Force Health Protection: Chest
Page 156 and 157: ◆ JL. Durstine, et. al. (Eds) ACS
Page 158 and 159: National Institutes of Health (NIH)
Page 160 and 161: energy balance - ergogenic agent -
Page 162 and 163: specificity of training - target he
Page 164 and 165: Elastic (Resistance) Tubing 78 Endu
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Force Health Protection: Nutrition and Exercise Resource Manual

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