The Navy SEAL Physical Fitness Guide - Human Performance

238 Other Training-Related Issues

to avoid a recurrence of previous injuries. Also, it is important to remember that you may

need a longer time to recover than you did when you were 18. Listen to your body so it will

be kind to you in the future.

Table 14-1. Sites, Common Causes of, and

Recommendations for Chronic Musculoskeletal Pain

Site Common Causes

Recommendations

(After a Medical

Evaluation)

Back

Ligament strain; instabil-

ity; osteoarthritis; weak

abdominal muscles;

sacroiliac joint

dysfunction; sciatica;

poor flexibility.

Stretching program morning and

evening; back and abdominal strength-

ening program; manipulations; avoid

swimming with a kickboard and

running until pain is manageable.

Neck

Ligament strain; Facet

Syndrome; muscle

strain; disc disease

Isometric stretch; avoid freestyle

swimming until pain-free.

Elbow Tepicondylitisendonitis;

Ice affected area; wrist and elbow

stretching; avoid diamond push-ups

until pain-free.

Knee PSyndrome; tendonitis.atellofemoral Pain

Quad and hamstring stretching/

strengthening exercises; avoid extra

trips up and down stairs; avoid

jumping activities until pain-free; try

stationary cycling.

Shoulder

Impingement Syndrome;

instability; rotator cuff

tendonitis.

Rotator cuff stretching/strengthening

exercises; ice shoulder after activity;

avoid overhead activity, military press,

butterfly stroke; do not swim train with

paddles; breath on same side of injury

during freestyle swimming.

Ankle Old fractures with osteoarthritis

Ankle flexibility exercises; calf

stretching; avoid load-bearing and

long runs; Try stationary cycling.

Foot Plantar Faciitis Calf and foot stretching; heel lifts; steroid injection.