How to Avoid and Deal with Injuries During a Boot Camp Workout

Boot camps are a great way for you to improve your strength endurance, as well as your ability to handle strenuous physical tasks.

Even if you are not a member of the armed forces and consider yourself a casual fitness buff, boot camps still offer immense opportunities to keep your body firm and active. That being said, you might as well take up a boot camp workout regimen to reach your fitness goals. However, injuries can occur during a boot camp session.

Considering all the activities you will be doing, there is a good chance of you spraining your ankle, cutting yourself with barbed wire, or dislocating your shoulder. Sure enough, any of these boot camp injuries are avoidable. Adequate preparation is important if you want to steer clear of any potential injuries that could happen throughout the session.

Here are a few things you should know before and during a boot camp session.

1. Get Yourself Checked Out

Obviously, before you decide on a boot camp workout plan, you need to consult your medical professional first, just in case you have any underlying health issues. In general, most boot camp incidents/injuries are the result of underlying conditions and illnesses the person did not even know about. Heart and lung problems should not go under the radar, so you need to check your heart rate and blood pressure and get a chest X-ray to make sure you are clear for a boot camp workout.

2. Condition Your Body

Military-style exercises and training methods can put a great deal of pressure on your body, especially if you have not undergone intensive training before.

In that case, you need to give yourself enough time to condition your body before your very first boot camp session. Give yourself at least six weeks to build your stamina, and improve your cardio, since these are the most crucial aspects.

Aside from that, you also need to focus on improving your upper body strength by doing pull-ups (aka heaves) and weight/resistance training. This should strengthen your muscles and bones and make them less vulnerable to injury.

3. Know the Course Ahead

How does knowing the boot camp circuit help you avoid injuries? One thing is for sure, knowing what to expect from a boot camp session can provide you with the foresight to avoid possible injuries. Once you have a good idea of what the course/session looks like, you will know how to deal with any incident.

4. Keep your Diet in Check

Plate of Fruit

The meals you eat will have a significant impact on your performance during a boot camp workout. That said, it is important you eat the right kinds of food that will ensure better bone and muscle health, as well as resistance. For this, make sure to take out any excess fats, and instead opt for protein-rich food, for example lean meat and fish.

5. Know the Right Procedures

It is important that you know the right methods when you are stricken by an injury. In the first instance you may wish to apply the RICE method to the injured area (rest, ice, compression and elevation).

You also need ample time for rest. However, if the injury could have otherwise been avoided (for example, the instructor had you running around in a dimly lit area rather than use the lit area), you can sue those are accountable. Sure enough, you can find a Northern Virginia personal injury attorney who can represent you and secure your rightful claims to compensation. 

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