The Navy SEAL Physical Fitness Guide - Uniformed Services ...

Sprains and StrainsLigaments attach bone to adjacent bone and can be damaged in a fall, an accident,or through overuse. Such injuries are called sprains and include acute back sprains, kneesprains, or ankle sprains. Sprains are graded as mild, moderate or severe. Mild sprains referto overstretching and microtears of the fibers. A partial tear, with or without instability orlooseness, is considered moderate. A severe sprain implies a complete or near complete tearof tendon fibers that results in looseness or instability at the joint.A sprain is a damaged ligament.Tendons attach muscle to bone. Muscle or tendon injury is referred to as a strain ortendonitis. Tendonitis, including achilles tendonitis, shoulder tendonitis, hamstring orquadriceps muscle strains, fall into this category.A strain or tendonitis is an injuryto a muscle or tendon.Mild to moderate lower extremity sprains and strains heal without residualproblems if treated early. Primary treatment includes ice and NSAIDs, partial weightbearing with crutches as necessary, and early therapy to maintain range of motion at thejoint.Muscle CrampsMuscle cramps are common and may be precipitated by prolonged physicalactivity, high heat and humidity (black flag conditions), dehydration and/or poorconditioning. Cramps are characterized by the sudden onset of moderately severe toincapacitating pain in the muscle belly and may progress to involve other adjacent musclegroups. The first treatment consists of immediate rehydration with a fluid containingelectrolytes. After beginning rehydration, further treatment should consist of grasping andapplying pressure to the muscle belly and immediately putting the muscle on stretch untilthe cramp resolves. The calf muscle, for example, would be stretched by flexing the foottoward the head, whereas a thigh cramp would be treated by flexing the knee, bringing thefoot to the buttocks. Pictorial representations of procedures for treating these cramps arepresented in Figure 12-3. In addition to these procedures, adequate rest should help preventrecurrences.208 Training and Sports Related Injuries