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Preventing injuries


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  • Preventing injuries

    Hi everyone,

    It's been awhile since I posted. The academy is going good for the most part, but I'm still pushing through. The only issues I'm really dealing with is time management and plantar fasciitis.

    I have been suffering in silence when dealing with my feet. My question is, did you dealt with injuries and what did you do for the pain? I will keep pushing through the pain, but worried it will or has caused injury. I don't care about push ups, burpees, squats, etc. I mostly struggle with anything with jumping (hence jumping jacks), because I'm landing on the arch of my feet. I don't stop, but I'm in severe pain. Any advice helps!

    Thank you!

  • #2
    I have no experience with that particular injury, but learning sports medicine in general is important- RICE (Rest, Ice, Compression, Elevation).

    In addition to RICE, Ibuprofen can help with Inflammation, but it must be taken with food.

    What shoes are you using? Did you have a competent running shop analyze your stride and recommend that brand/model/size?

    Are you using any orthotics? Prescription, or OTC?

    How is your weight?

    What changed, in terms of your exercise regimen, from pre-academy training to academy?

    You're gonna need to get it sorted out- you're a probationary "at will" employee at this point, and can be let go for any reason or no reason.

    If I were you, I'd see my doctor and get a referral for a specialist, and make sure they understand that you're not looking for a "work note". Many doctors are lazy and will just tell you to stop doing whatever you're doing that's bothering it, but that's really not an option for you.


    • #3
      I had some feet issues during the academy, caused mainly by flat feet and a knee injury (altered my steps/striking position.)

      Aidokea is right, RICE is best, if possible. But I also found that soaking my foot in an Epsom salt bath for about a half hour while studying helped, followed by some stretching work. Just use some warm water in a bucket or tub you can get from the store for a few dollars. Also get a tennis ball and use your foot to roll it around on the ground, putting some pressure on it, mainly concentrating on your arches. The first time I did that, it hurt like hell, but it felt better afterwards. It took a few days of doing this, but landing didn't hurt. I would do it after "intense" days, such as longer runs or DT and it seemed to help a lot, with little to no pain the next day (sometimes just minor "tightness" that went away once the blood got flowing.)

      Good luck!


      • #4
        Thank you both. I have flat feet that's why I deal with pain. It doesn't matter what I do in workouts, I just have always had pain. I tried different insoles, KT tape, and shoes, (boots are the worst lol) but it still hurts. I have been getting better in strength training and somewhat endurance since I started the academy. I have never gave up on the workouts luckily, but I guess I just wanted to ask. I will try Epson salt and other suggestions. I appreciate the responses from both of you.


        • Aidokea
          Aidokea commented
          Editing a comment
          I wish you well.

        • Zeitgeist1
          Zeitgeist1 commented
          Editing a comment
          Hang in there

      • #5
        Good luck, keep us updated


        • #6
          Nene, I was thinking about you, because I sustained a minor over-training injury yesterday, painful sciatic Inflammation from my pelvis all the way to my left foot. I've done this to myself before. I'm taking Ibuprofen, taking a day off from running, and hoping to get back to it again tomorrow.

          I hope things are going well for you.


          • Nene91
            Nene91 commented
            Editing a comment
            Thank you! Today was prob the worst day for me. I had to write a memo to go to the doctors this week. I told them that I don't want to skip any P.T, but maybe substitute jumping jacks if that's possible. I have an appointment to get a cortisone shot because it was like 100x worse today for my feet. I literally cried while finishing up my 200 jumping jacks, but didn't want to stop because this is what I signed up for. I don't want to quit!!!

        • #7
          Stress fractures of the calcaneus can mimic planar fasciitis. I’d see a doc and make sure that isn’t the problem. Any doc-in-a-box urgent care can diagnose.

          If it isn’t a fracture the only non-invasive thing that can “cure” PF is rest and time. Once it gets better, which can take weeks or months, stretching the Achilles tendon and the planar fascia well before exercise can help prevent recurrence.

          Sometimes docs recommend a splint that keeps your foot in dorsiflexion while sleeping. I don’t think you can use that while it’s injured or healing however. Ask the doc.

          For the short term, to get you thru the academy, alternate ice and heat, stay off it as much as you possibly can, and see a doc about steroid injections. They won’t cure it but might reduce inflammation and pain. They can only do a limited number of injections because they weaken the PF and can cause it to tear, so wait until you really have to have the pain relief.

          Orthotics might help, they certainly can help avoid a recurrence once things heal up but might also help with pain relief in the short term. Again, ask a doc.

          I have flat feet myself thanks to the Army. Custom orthotics are the way to go. Made correctly they will help immensely, the store bought kind are hit or miss.
          Last edited by tanksoldier; 07-22-2023, 12:29 AM.
          "I am a Soldier. I fight where I'm told and I win where I fight." -- GEN George S. Patton, Jr.

          "With a brother on my left and a sister on my right, we face…. We face what no one should face. We face, so no one else would face. We are in the face of Death." -- Holli Peet


          • Aidokea
            Aidokea commented
            Editing a comment
            That ALL sounds like good info.

          • Nene91
            Nene91 commented
            Editing a comment
            Thank you so much. I have an appointment this Wed to get that shot. It's a temporary solution, but I don't want this to inconvenience my career.

        • #8
          I graduated a while back. I burned through 400 ibuprofen at the academy. It was what it was.


          • Aidokea
            Aidokea commented
            Editing a comment
            Lol. I was 44 when I graduated my last academy. Ibuprofen, MSM, Glucosamine, ice packs, ace bandages, and when I would get home every night, I'd elevate my legs as soon as I walked in the door, and keep them elevated until I had to get up in the morning- my wife would bring me dinner, medications, ice packs, ace bandages, and the laptop so I could do my homework laying down.

        • #9
          Nene, I hope you make it. You are one of the rare ones we get here, that actually shows any potential.

          And if you ARE cut out for this line of work, I'll be able to speak to you bluntly. Lord knows you'll be getting a LOT of bluntness over the next 30 years, IF you make it.

          I asked you a couple of questions earlier, that you haven't really answered.

          What EXACT shoes are you using? Did you have a competent running shop analyze your stride and recommend that brand/model/size? How are they fitted in terms of size? Properly fitted running shoes are worn significantly looser than street shoes, typically about one to one and a half sizes larger than street shoes, to account for feet spreading out as they hit the ground, as well as to account for swelling.

          And how's your weight? The more weight you're carrying, the more that injuries to that part of your body become likely.

          There's no way to avoid it now, but this injury is going to result in increased scrutiny from the staff and instructors, and it may damage your relationship with your classmates, in terms of team cohesion. And that's not good.

          On top of that, you're still a probationary "at will" employee that can be fired for any reason or for no reason. They can cut their losses and not waste any more money training you, if they think you're not gonna be able to cut it.

          Please let us know how your doctor's appointment goes.

          If the doctor(s) really push for you to take time off AND they think it can be resolved in a reasonable amount of time, it may be possible for you to be "recycled" into a subsequent academy. I wouldn't recommend that you bring it up at this point- it should only be viewed as a more favorable alternative as opposed to outright termination.

          Recycling has some downsides- the members of the next academy will view you as an outsider, and they will know about your injury, so they'll be scrutinizing you too- you probably won't receive the same empathy that you likely receive from your current classmates. At best, it may take a significant amount of time for you to really become part of their class. And the staff and instructors will still be scrutinizing you.

          The challenge of completing academy, is now an uphill road.

          To turn this post into a "$h!t sandwich" (something good, then something not so good, then something good), I want to again tell you again that I hope you make it. You are one of the rare ones we get here, that actually shows any potential.


          • #10
            Sorry for responding so late, I've been so busy with the academy. So, the doctor had some good suggestions. I was wearing the wrong insoles, I switched over to hard insoles. The shoes I'm wearing are our military boots which are causing the pain to arise, but that's something I'm going to have to deal with. I do have Brooks for PT and I am able to substitute my jumping exercises for push-ups, squats, flutter kicks and burpees. I actually lost weight for the academy and now I'm 145lb 501 height. I need to get down to 130lb, so I'm trying to workout at home on the weekends too.

            They had us do a H.I.T workout yesterday with running. I actually twisted my foot and the Sgt saw. I told her I could keep going. The Sgt had me pull to the side, but I assured her I could keep going. The Sgt and RTOs observed me, but I pushed through the workout. I don't want them thinking I'm easily going to give up because I got a "boo boo". I know this job wasn't going to be easy. The Assistant Sheriff actually watched us workout yesterday and had the Sgt pull me out of formation when the class ended. She had a lot of good tips and told me to keep pushing through. I definitely do not want to recycle from this academy. I'm very lucky that I have not had any issues from my classmates, I thought it was going to be bad, but everyone has been extremely supportive about my injury. We do get punished for everyone that messes up and luckily, I have not been targeted for that yet.


            • #11
              You're in a tough spot.

              145 is too much for a 5'1" female, and is almost definitely contributing to your foot problems, as well as making it hard on your knees and making every physical exercise much harder than it needs to be.

              But any "dieting" you attempt at this point, is going to make it tough for your body to build/rebuild from working out, and could impair your cognitive focus in the classroom and everywhere else.

              I don't know about working out on your days off- if they're hammering you five days a week, your body needs a couple of recovery days.

              Maybe someone smarter than me might have some ideas regarding your weight.

              I don't know how you're doing on the training runs, but if you're slow, the rest of your class will be punished (as you noted), which is gonna make it very hard for you to be part of the "team".

              It sounds like you're attracting attention from everyone at this point, which is unfortunate.

              Your attitude appears to be good, and you seem smart enough, but it is the weak areas that cause recruits to fail.

              I'm hoping you make it.


              • #12
                I definitely understand your situation. Ibuprofen got passed around my class like candy. I too get tendonitis in my feet, causing me to take my final PT assessment while in some serious pain. My foot is elevated and wrapped as I type.

                You got it right to just tough it out. The advice given here is all accurate with the RICE, pain meds, etc. Unfortunately there aren't any shortcuts to getting better but just being disciplined with your recovery. Long term injuries are a possibility but I never gave it much thought. My attitude was always let’s get this sh*t done.

                Good luck to you.


                • #13
                  Thank you! That's exactly what I'm doing. Keep pushing through and take it day by day. The academy is a love/hate relationship and I'm all for it. I don't want to give up and I will keep pushing through it. Luckily I'm in the middle in the class when it comes to PT, so I'm not so worried about it that much. Just dealing with the pain is something I have to get used to. Ibupropion is still being passed around haha...
                  Last edited by Nene91; 07-30-2023, 12:48 AM.


                  • #14
                    There's another issue that you'll encounter on the job. No matter how in shape you may be, there will be times (many times) when you'll have to go hands-on, zero to 100, without the benefit of stretching or otherwise warming up. Expect injuries.


                    • #15
                      Originally posted by Nene91
                      Thank you! That's exactly what I'm doing. Keep pushing through and take it day by day. The academy is a love/hate relationship and I'm all for it. I don't want to give up and I will keep pushing through it. Luckily I'm in the middle in the class when it comes to PT, so I'm not so worried about it that much. Just dealing with the pain is something I have to get used to. Ibupropion is still being passed around haha...
                      I have plantar fasciitis. Although yours sounds pretty bad. Have you seen a podiatrist? The way I have been handling it is with insoles. Walmart sometimes has this Dr. Scholl's machine and it tells you to stand in different positions and then recommends the proper insole. They can be expensive.

                      There are also exercises that help me.:

                      I still have pain when I wake up but its not as bad as it was before the insoles and the exercises.

                      There are also special sneakers out there. A buddy of mine got a pair but there are also expensive.

                      Hope this helps you because as someone else said; this is not just an Academy thing. In the field, you will still be physical.


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