Serving in the military is a physically demanding job. Whether you’re in combat, training, or performing daily duties, your body goes through a lot. Unfortunately, the nature of military life means you’re at a higher risk of experiencing injuries. From back pain to hearing loss, military injuries are an unfortunate part of service life. The good news is that there are steps you can take to minimize your risk.
Back Injuries: The Silent Strain
Back injuries are one of the most common types of military injuries. Whether it’s from lifting heavy equipment, running with a heavy pack, or performing repetitive movements, your back takes a lot of stress. According to military injury statistics, back pain is a leading cause of missed work and medical appointments among service members.
Strengthening your core is key to preventing back injuries. Core exercises support your spine and help prevent injury. Activities like swimming, yoga, and pilates are great for building core strength without putting too much strain on your body. Stretching is also important.
Lower Limb Injuries: Don’t Skip the Recovery Time
Lower limb injuries are incredibly common in the military. These include shin splints, fractures, ankle sprains, and knee problems. The constant physical activity required during training or combat often means service members push through pain and ignore injuries, leading to more severe problems.
The best way to avoid these injuries is to allow proper recovery time. Don’t push yourself too hard before your injuries have fully healed. Incorporating strength training into your routine can also help. Focus on balance and flexibility by practicing exercises on one leg, which can strengthen your joints and improve overall stability. Good footwear also goes a long way. Make sure your boots or shoes provide enough arch support and cushion for your feet during long runs or marches.
Shoulder Injuries: Don’t Let Repetitive Motion Take a Toll
Shoulder injuries are another common issue for military service members. The repetitive motions required during training, lifting heavy equipment, or even carrying weapons can put a lot of stress on your shoulders. Overuse of the shoulder joint can lead to strains, sprains, or even more serious injuries, especially if you don’t take precautions.
To prevent shoulder injuries, it’s important to build strength in your rotator cuffs. These muscles stabilize your shoulder joint and prevent strain. Incorporating shoulder exercises, such as slow and controlled movements with light weights, can help strengthen the muscles without risking overuse.
Psychological Injuries: The Invisible Strain
Physical injuries aren’t the only type of harm you may encounter while serving in the military. Psychological injuries are becoming more recognized as a serious issue. The stresses of military life often exacerbate mental health challenges such as PTSD, anxiety, and depression. The effects of psychological injuries can linger long after service ends.
Taking care of your mental health is just as important as looking after your body. Focus on finding purpose and meaning in your daily activities. Keep routines in place, including sleep, exercise, and social activities. If you’re feeling overwhelmed, don’t hesitate to ask for help.
Hearing Loss and Tinnitus: Protect Your Ears
Hearing loss and tinnitus are silent but serious injuries that many military personnel face. Hearing damage is common due to constant exposure to loud noises, whether from weapons, explosions, or aircraft. Tinnitus, or ringing in the ears, is also a frequent issue caused by noise exposure during service.
The best way to avoid hearing loss is to wear proper ear protection. Moulded earplugs, foam earplugs, and sound-diminishing headsets can significantly reduce the risk of hearing damage. If you already experience ringing in your ears, it’s important to seek professional help as soon as possible to prevent further damage. The earlier you get checked, the better your chances of protecting your hearing long-term.
Take Care of Your Body: Consistency is Key
One of the best ways to prevent military injuries is by focusing on overall body conditioning. Keeping your body in good shape is essential for handling the physical demands of military life. Regular exercise and maintaining flexibility are key factors in injury prevention. Incorporate a balanced mix of strength training, cardiovascular exercises, and flexibility workouts into your routine. This will keep your muscles, joints, and tendons in top shape.
Common Military Injuries and How to Avoid Them
The most common military injuries usually stem from overuse, poor recovery, and lack of proper preventive measures. Back pain, lower limb injuries, shoulder strains, hearing loss, and psychological injuries are all preventable with the right approach. Understanding the risks and taking steps to mitigate them can go a long way in keeping you in top condition.
Zero Nexxus specializes in helping active-duty service members prepare for their transition to civilian life. Whether it’s managing physical health, navigating DoD medicine, or finding a career, we’re here to support you. If you’re facing military injuries or want to know more about maintaining your health during service, reach out to us today for personalized support and guidance.
