Original Contribution

Fitness Resolutions for Public Safety

12/22/2009

A funny thing happens when we are free of pain and injury: We tend to feel better. If you feel better, the tendency to be consistent in your life improves, essentially removing barriers to diet and exercise. One of the main reasons why people do not stick with their new goals is that they experience pain, discomfort or inconvenience that affects their ability to do their job. Since our profession gives us high potentials for injury and muscular discomfort, staying injury-free seems logical and necessary.

I have written extensively in this column on how to be fit and strong and reduce injury. The message is not new, but nevertheless is very necessary: Public safety is one of the only careers that allow downtime--essentially, free time between calls where we can focus on a few injury-prevention and career-longevity techniques every day. Following the KISS principle, we will explore here two simple things that each one of us needs to do every day, on duty or off.

Stretching: There are certain areas of the body that become excessively patterned from poor posture, repetitive traumas and over- and/or underuse. As these muscles become tight, they change how we move, which can contribute to injury. Hip flexors, the gluteal/piriformis muscles, hamstrings, chests/pecs and the latissimus muscles all need daily attention.

The nice part about these stretches as presented in past columns is they are all done standing, which makes them portable. The secret to stretching is to do it sporadically throughout the day, all day long. When I am on duty, I stretch here and there all shift, and at the end of a busy day, my body feels and moves as it should.

Stiffening/bracing: One of the most powerful and potent techniques anyone can learn to protect their body (specifically their spine) is what is called spine stiffening or abdominal bracing. I believe this technique has protected me throughout my career. I teach it to all the spine patients I treat in my facilities and teach it in all my seminars and consulting. One study showed a reduction in back injuries of more than 42% over 12 months when this technique was taught to a large urban fire/rescue department. If you can learn to have a coordinated abdominal wall with good mechanical endurance, your chance of sustaining an injury will drop. When I say coordination and endurance, I mean the ability to brace the entire abdomen/trunk (dare we say core), which will stiffen the spine, preventing overexertion injuries.

Staying free of injury and able to work--i.e., not using sick/vacation/injury/personal time--will give you the freedom to get out there and enjoy life. Being pain-free means you are happier and feel better, and achieving this means additional goals like eating better and getting more exercise are within reach. Be fit and stay safe.

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Bryan Fass, BA, ATCL, CSCS, NREMT-P, is the author of "Fit Responder," a comprehensive wellness plan for the first responder, and the Fit Responder blog. He has a bachelor's degree in Sports Medicine and is certified as a licensed athletic trainer and strength and conditioning specialist. He was a paramedic for more than eight years, and has authored four books regarding fitness, wellness and human performance. Bryan is available for consulting and speaking on public safety fitness testing, along with fitness, wellness and injury-prevention programs. Contact him at bryan@firepoliceemsfitness.net.