Airmen provide exercise tips to prevent pain Published March 25, 2004 By Airman 1st Class Katie Thomas 374th Airlift Wing Public Affairs YOKOTA AIR BASE, Japan (AFPN) -- Military hospitals have seen more injuries than usual since the Air Force adopted the new physical fitness test.The majority of these injuries could have been prevented with common sense and "listening to your body," said Maj. Chu Soh of the 374th Medical Operations Squadron’s physical therapy flight here.The most common injuries seen at the physical therapy flight are a result of overtraining. People who overtrain often ignore recurring or continual pain, Major Soh said."Normal aches and pains come with regular exercise, but when the pain stays for an hour or longer after you stop (exercising) it could mean injury," he said.The major suggests a number of good practices and techniques people should follow when they workout."People shouldn't do the same exercises all the time," he said. "They should crosstrain so they alternate the muscle groups they work on."Major Soh suggests people participate in a variety of physical training, including running, swimming, walking, biking, strength training and other sports."You need to gain whole-body strength and maintain a balanced workout schedule," he said.Individuals should also perform all exercises properly, including stretches, to attain the maximum benefit, he said."You need to warm up the muscles before you start exercising hard to get the maximum heart rate," said Staff Sgt. Daniel Davis of the 374th MDOS physical therapy flight. "You should work all the major muscle groups."Sergeant Davis also said people should change up the surfaces they run on to minimize the possibility of shin splints."When you run, you are pounding the ground with four to five times your weight," he said. "It is good to change up the direction and surface type you run on to lessen the risk of injury."The best surface to run on is a rubberized track; however, people on a track should change running directions to ensure they do not wear down one side of the body, Sergeant Davis said."The worst surface to run on is concrete, and asphalt is also tough on the body," he said."They should also wear the correct kind of running shoes and keep their spine in a neutral position while running to prevent shin splints," Major Soh said.Cool down is also an important element of exercising, he said."You should allow the body to step down gradually from your maximum heart rate to avoid muscle cramping," he said.People should push themselves during exercise, the major said."Your body needs a certain amount of stress put on it to grow stronger," he said. "Don't be afraid to push yourself, but also take time to recuperate after exercising."Sergeant Davis said individuals should be aware of the frequency, intensity and time of each exercise."Never increase an area of your workout by more than 10 percent [at a time]," he said.Another key to getting the full benefit of exercise is good nutrition and hydration, Sergeant Davis said.Health and wellness center workers can provide tips on nutrition and create a tailor-made exercise plan for people.Even people on a profile should be exercising, however limited they might be, Major Soh said."It is important that they do what they can even when injured, because they will be physically set back already with that injury," he said. (Courtesy of Pacific Air Forces News Service)