Doc recommends start running gradually to prevent injuries

Sharing the road with MRAPS and humvees, uneven pavement littered with potholes and rocks, and the unbearable heat can all have an impact on runners. Please follow the safety tips recommended by the 506th Air Expeditionary Group safety office: run facing traffic, have a wingman, pay attention to your surroundings, be watchful of uneven surfaces, stay away from the wild life such as dogs, foxes, snakes etc., tell people where you are going and when you are going to get back, and hydrate to prevent heat related injuries. (U.S. Air Force photo/Master Sgt. Martie Moore/Released)

Published May 14, 2010
By Master Sgt. Martie Moore
506th Air Expeditionary Group Public Affairs

Kirkuk Regional Air Base, Iraq -- Love it or hate it running is part of the military culture.

However, during a deployment seems to be the perfect opportunity to either improve on your fitness test time or challenge yourself to reach goals such as a 5k, 10k or half marathon.

But with any new fitness routine there are challenges and running on Kirkuk has its fair share. There are running related injuries, route challenges and safety concerns to be aware of.

"People come to the AOR and they might not have been running as much at home and they start this intense program; if they start too aggressive and over use the body, they will get injuries," said Major (Dr.) Kraig Kristof, 506th Expeditionary Medical Group orthopedic surgeon.

Between shin splints, stress fractures, sprains, blisters and myriads of aches and pains the doctor has seen it all.

"I see a lot of running injuries. For a lot of people it's their main form of exercise either running outside or on the treadmill," said Maj Kristof.

The doctor recommends starting out slow and gradually building your endurance to prevent injury. Although, chances are with long distance running especially, there are going to be injuries.

"Most injuries can be taken care of with the RICE program -- rest, ice, compression and elevation. With most musculoskeletal injuries, you just have to take time off to let it heal," he said. "If you keep running on an injury, you are just going to make it worse."
The doctor offers two recommendations for runners - stretch and invest in some good running shoes.

"Warm up the muscle before you run because if you start out cold you are going to cause strain on the muscle and stretch after your run, said Dr. Kristof. And shoes. Switch shoes out at a minimum every six months or more if you are running a lot. The sole and cushion, after all those miles, loses its shock absorption capability then your foot absorbs all of the impact and moves up to the heel, leg, and knee -- all these injuries are caused because of poor shoes. People also need to look for a good fitting shoe so they don't get blisters. That's crucial,"

This location also poses more safety risks than most places. Sharing the road with MRAPS and humvees, uneven pavement littered with potholes and rocks, and the unbearable heat can all have an impact on runners.

Following are safety tips recommended by the 506th Air Expeditionary Group safety office:

Run facing traffic
Have a wingman
Pay attention to your surroundings
Be watchful of uneven surfaces
Stay away from the wild life such as dogs, foxes, snakes etc.
Tell people where you are going and when you are going to get back
Hydrate to prevent heat related injuries