Fitness and Injury Prevention in Public Safety

What do you do to keep you body strong to prevent injury and deal with the rigors of a career in EMS?

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Permalink Reply by Paramedic Danny on December 2, 2008 at 1:18pm

Personally, I sit in an ambulance for 12 hours eating. That's how I keep in shape.

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Permalink Reply by Patty on December 2, 2008 at 8:42pm

I go to the gym 2 times a week,work out for approx 45 minutes to 1 hour. The other days I walk while I am at home,I park farther away from an entrance. I also have a workout dvd that I utilize. I do a minimum of 30 minutes of cardio at the gym and also do strength training.

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Permalink Reply by Bryan Fass on December 3, 2008 at 6:26am

Although eating does require one to burn calories the net result is still a gain not loss of calories :) My fellow field warriors make sure to combat the postural distortions that your career creates by doing exercises that help correct muscle imbalances not reinforce them. Greg....you are the man! What do you think about the 'Fit Responder' book?

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Permalink Reply by Ronda on December 3, 2008 at 10:33pm

I am learning the hard way how important the "core" is to stabilize! Lugging the LifePack up and down 12 times a shift has made me conscious of body positioning. I concentrate on preventative medicine. I try to get to physio once on my days off, and back massage once a month. For exercise I really enjoy running, or playing competitive sports it is hard to leave my cozy house in the winter but in the end its does the body good.

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Permalink Reply by Bryan Fass on December 4, 2008 at 6:15am

Ronda, you hit upon a fantastic remedy. A professional massage! By getting a massage once a month and focusing on the anterior neck (scalenes) traps, hips and glutes along with the back you are doing your body a huge favor. Another idea is to bring a tennis ball in your gear bag. Use the ball for self massage or make a game between calls of chasing it off the bounce from a wall. Not to toot my own horn but these are an integral part of the 'Fit Responder' book.

Ronda said:

I am learning the hard way how important the "core" is to stabilize! Lugging the LifePack up and down 12 times a shift has made me conscious of body positioning. I concentrate on preventative medicine. I try to get to physio once on my days off, and back massage once a month. For exercise I really enjoy running, or playing competitive sports it is hard to leave my cozy house in the winter but in the end its does the body good.

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Permalink Reply by Harold Small on December 4, 2008 at 10:57am

I work out by going to work lifting people up and down stairs (some not so lite). Climbing through car doors and windows after an MVA is also a good way to work out. Stair chairs, stretchers, backboards, and KEDs are my fitness equipment.

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Permalink Reply by Dave Long on December 6, 2008 at 9:53am

Sea Kayak, swim and exercise ball. Under water waking too, like XC skiing in the water up to your chest line. Twice a week,a 2 hour workout!

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Permalink Reply by Bryan Fass on December 8, 2008 at 6:24am

To keep the content growing let me pose a more specific question, sarcasm not withstanding (which i always appreciate).
now that a few folks have chimed in on the fitness or lack of DOES ANYONE PRACTICE SPECIFIC INJURY PREVENTION EXERCISES? DO WE KNOW WHAT EXERCISES WILL HELP TO PREVENT INJURY?

Discuss.......

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Permalink Reply by Joe on December 8, 2008 at 5:19pm

Would any of you recommend a chiropractor? Also what are some good back workouts?

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Permalink Reply by Bryan Fass on December 9, 2008 at 6:12am

Joe, like anything else some chiros. are good and others not so much. Interview them (at least 3) they should offer Chiropractic along with massage, therapeutic modalities and have a clear treatment plan that includes tapering you into a maintenance program of adjustments.
Not to toot my own horn but check out the 'Fit Responder' Book and or 'Back to Feeling Great' book. both are specific to injury prevention and corrective exercises that fit in perfectly with EMS. www.fitresponder.com www.fitresponder.wordpress.com

Joe said:

Would any of you recommend a chiropractor? Also what are some good back workouts?

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Permalink Reply by paramedicforfun on December 11, 2008 at 1:08am

I play competitive sports, so I do a lot of weight training. I do strength training and cardiovascular. To complicate things, I have to wear a vest when I work so there is no real stretching going on during my shift. I am beginning to have some lower back problems and pain. I have begun to do more stretching before and definately after I work out. I have seen the improvements. I am working on my flexibility also which helps a great deal. I'm knocking on wood cause I've been in this field for 8 years now and am working on my 3rd year of tackle football. I have not had a back injury, although I've had others. I have seen a back injury really hamper good medics. Strength training has worked the best for me so far.

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Permalink Reply by Bryan Fass on December 11, 2008 at 6:27am

Awesome, just be sure that you are not re-enforcing any imbalances that will precipitate an imbalance. I go into depth on this topic on my blog www.fitresponder.worpress.com and the articles link there goes into depth as well. Keep up the good work and stay safe.

paramedicforfun said:

I play competitive sports, so I do a lot of weight training. I do strength training and cardiovascular. To complicate things, I have to wear a vest when I work so there is no real stretching going on during my shift. I am beginning to have some lower back problems and pain. I have begun to do more stretching before and definately after I work out. I have seen the improvements. I am working on my flexibility also which helps a great deal. I'm knocking on wood cause I've been in this field for 8 years now and am working on my 3rd year of tackle football. I have not had a back injury, although I've had others. I have seen a back injury really hamper good medics. Strength training has worked the best for me so far.