Microsoft PowerPoint - working Copy of Running and Heat Injuries by tamir13


									                                                      The Safety Corner
                  From the Marine Corps Center for Lessons Learned
                                    31 July 2007
                                                                                                                           In this Issue:
               Critical Days of Summer Safety: Part 3                                                                Welcome from the Director
                                                                                                                             Heat Disorder
 This issue of the Safety Corner highlights running and heat related                                                Answers to True or False Quiz
                                                                                                                    Tips for a Safe and Enjoyable
 safety tips.                                                                                                                  Summer
                                                                                                                          Fatality Summary

From the Director: “It is so hot outside you can fry a egg on the sidewalk”, my mother used to say; or for members of
Generation X to quote Nelly, “it is getting hot in herre”. Marines and Sailors are hitting the desert sand and city pavements in
weather with high temperatures and humidity that can be potentially dangerous.
   Remember, the body generates heat during heavy exertion, but you do not have to stop running. If you use proper
precautions combined with common sense, it is possible to continue running in the dry heat of the desert, or in the 100%
humidity in Coco Beach.
   The most important factor to consider when running in the heat and humidity is your hydration. High temperatures and
humidity effect all runners. Even the most seasoned runner must be aware of heat related illnesses, their symptoms, and
what to do in the event of an heat related attack.
   Safety is everyone's responsibility whether you are in theater or on the home front. Make safety a habit with your entire
family. The safety tips provided in this newsletter are provided to Marines, Sailors, and their families to help them enjoy a
safe and healthy summer, and run a few miles for me.
   You are encouraged to pass on and post this safety corner for the widest dissemination. Log on to to
download previous editions of the Marine Corps Center for Lessons Learned Safety Corner as well as our Monthly
Newsletters. I look forward to getting your comments and feedback so we can raise awareness, reduce risk and maintain a
high level of readiness.

Semper Fidelis,
Col Monte Dunard, Director MCCLL Email : Telephone: 703.432.1286 DSN: 378.1286

                         Test your sun safety knowledge with this True/False quiz. (Answers on page 3)
                         1. It's fine to use sunscreen on children under 6 months old.
                         2. There's no such thing as a safe tan.
                         3. Apply sunscreen as soon as you go outside.
                         4. Drink plenty of fluids if suffering from sunburn.
                         5. Skin cancer is the most common type of cancer in the United States.
                         6. Skin cancer is largely preventable.
                         Source: American National Red Cross

MCO 5100.30A
Jogging and Physical Training. Local policy shall address the appropriate use of roadways, hours of darkness and
installation, command and/or unit requirements. These requirements shall include reflective vest, belt, light colored clothing
and the need to wear or carry identification while jogging or doing PT. Encourage personnel to notify others of route taken
and expected return time.
Did you know that the color of your urine tells you a great deal about your body's level of hydration? When your body is
depleted of fluid and dehydrated, your urine becomes very dark in color; however, when your body is fully hydrated, your
urine is a very light color, even clear.
Temperature Heat Risk
At a temperature of: 90º-104º; heat cramps or heat exhaustion possible
At a temperature of: 105º-130º; heat cramps or Heat Exhaustion likely. Heat Stroke possible.
At a temperature of: 130º and up; heat Stroke highly likely.
Use the Marine Corps and Naval Safety Center’s websites to glean best practice ideas to enhance your command Critical
Days of Summer safety awareness program.
  The observations and recommendations contained in The Marine Corps Center for Lessons Learned (MCCLL) Safety Corner represent the considered
      judgment of Marines who have identified safety issues in their units. The purpose of this newsletter is to apprise other Marines of these safety
            recommendations and to encourage them to enter their own lessons into the Marine Corps Lessons Management System (LMS).
                                               The Safety Corner
                From the Marine Corps Center for Lessons Learned
                                  31 July 2007
                                  Factors to be Aware of When Training and Playing in the Heat:

High temperatures                                       High humidity                          Sun exposure
Excessive activity and exertion                         Coffee and alcohol                     Medications, especially diuretics

Summer Running
Running in Summer heat poses a few new physical challenges. As the thermometer rises, our bodies have to work harder to
moderate our internal body temperature and supply our muscles with oxygen. Use sunscreen to prevent sunburn to your
Monitor any medical conditions you may have such as high blood pressure. Gradually build up your tolerance for running in
warmer conditions. Drink 16 oz. of water in the two hours prior to your workout: Follow-up with 8 oz. of water 30 minutes post
workout. DO NOT over estimate your fitness; have realistic running targets.

Warm up and get Acclimated Before you pull out that old High School Jersey

                 CAMP FOSTER, OKINAWA, Japan (July 20, 2006) -- While the clear, blue skies and freshly-cut fields of
                 summer may beckon some to dust off their old team uniform and jump back into a sport, certain precautions
                 must be taken to avoid serious injuries that might impact a Marine’s or Sailor’s career.
                 “Athletes who haven't consistently engaged in strenuous physical activity for a prolonged period are at a high
                 risk for contracting sports injuries and should allow two to six weeks of physical training to acclimate their
                 bodies before involving themselves in a sport”, explained Earl Strong, the fitness coordinator of Gunners
                 Fitness Center.
   Sports injuries include skeletal injuries, joint and ligament damage, muscle and tendon strains, and soft tissue injuries.
These injuries can occur as a result of a hard force, blow or jolt that might come about after overstretching, repetitive friction,
twisting or consistent overuse. Faulty training techniques, improper equipment or unstable surfaces may also contribute.
   Overuse injuries are the most common type of injury treated at the physical therapy department of U.S. Naval Hospital
Okinawa, according to Petty Officer 2nd Class Allen Lara, a hospital corpsman with the department. They can lead to
permanent disability.
   “Many fitness enthusiasts mistakenly return to their regular activities immediately after minor overuse injuries”, said Lara. If
someone continues to exercise, or "run off" the pain, further damage will occur. The only way to combat the inflammation is to
rest the location of the pain and only resume exercise when it subsides. This may take several days. Some general
measures that may be taken to prevent sports injuries include appropriate warm up and cool down exercises, avoiding
hyperextension by keeping the joints unlocked, and following the safety rules for the chosen sport.
   “Athletes should not hold off on proper preventative techniques until the point where physical therapy is necessary”, Lara
explained. "Marines come in here on their last straw thinking physical therapy is going to be their savior, but we can only do
so much. Proper education before getting involved in physical activities is a lot more beneficial than figuring it out afterwards.“

The primary danger of running in hot weather is heat exhaustion or heat stroke. Do not minimize the dangers, heat stroke is
potentially fatal.

              Heat Disorder                                Symptoms                                       First Aid
Dehydration                                 This is the first stage of a heat injury.    Sip small amounts of water. Drink
                                            It's the mildest form of heat injury in      carbohydrate/electrolyte-containing
                                            which your body simply suffers from a        drinks. Good choices are sports drinks
                                            lack of fluids.
                                                                                         such as Gatorade or prepared
                                                                                         replacement solutions (Pedialyte is one
Sunburn                                     Skin redness and pain, possible              Take a shower, using soap, to remove
                                            swelling, blisters, fever, headaches.        oils that may block pores preventing the
                                                                                         body from cooling naturally. If blisters
                                                                                         occur, apply dry, sterile dressings and
                                                                                         get medical attention.
                                              The Safety Corner
                From the Marine Corps Center for Lessons Learned
                                  31 July 2007
             Heat Disorder                                Symptoms                                     First Aid
Heat Cramps                                Painful spasms, usually in leg and          Firm pressure on cramping muscles or
                                           abdominal muscles. Heavy sweating.          gentle massage to relieve spasm. Give
                                                                                       sips of water. If nausea occurs,

Heat Exhaustion                            Heavy sweating, weakness, cold skin,        Get victim to lie down in a cool place.
                                           pale and clammy. Weak pulse. Normal         Loosen clothing. Apply cool, wet
                                           temperature possible. Fainting,             cloths. Fan or move victim to air
                                           vomiting.                                   conditioned place. Give sips of water. If
                                                                                       nausea occurs, discontinue. If vomiting
                                                                                       occurs, seek immediate medical
Heat Stroke (Sun Stroke)                   High body temperature (106+). Hot, dry      Heat stroke is a severe medical
                                           skin. Rapid, strong pulse. Possible         Emergency. Call 9-1-1 or emergency
                                           unconsciousness. Victim will likely not     medical services or get the victim to a
                                           sweat.                                      hospital immediately. Delay can be
                                                                                       fatal. Move victim to a cooler
                                                                                       environment. Try a cool bath or
                                                                                       sponging to reduce body temperature.
                                                                                       Use extreme caution. Remove
                                                                                       clothing. Use fans and/or air
                                                                                       conditioners. DO NOT GIVE FLUIDS.
Don’t be a Caveman!  Answers to true or false quiz:
                     1. FALSE: Never apply sunscreen to infants, instead limit the amount of time they spend in the
                     2. TRUE: According to Dr. Darrell Rigal, professor of dermatology at New York University,
                        a tan is the result of the skin's pigment trying to protect itself from sun damage. "The skin never
                        recovers from the sun," Rigal says. "The damage is permanent and cumulative.“
                     3. FALSE: Sunscreen should be put on 30 minutes before going outdoors to allow for maximum
Make Safety a Habit.    absorption.
4. TRUE: Sunburn can lead to dehydration, so it's important to drink a lot of water.
5. TRUE: Someone dies of melanoma every hour in the United States; the risk of developing the disease is 1 in 75.
6. TRUE: Melanoma, a serious type of skin cancer, if not removed early, spreads internally and is usually fatal.
However, melanoma is easy to detect at an early stage while it is thin and easily cured by a simple and painless procedure
by your doctor.

Summer Safety in the Sun

Sunburn results from too much sun or sun-equivalent exposure. Almost everyone has been sunburned or will become
sunburned at some time. Anyone who visits a beach, goes fishing, works in the yard, or simply is out in the sun can get
sunburn. Overexposure of the skin to the sun's ultraviolet rays, which can lead to dehydration, fever, second-degree burns,
secondary infection, shock, and ultimately, skin cancer. When UV rays penetrate deep into the skin, they cause long-term
damage like wrinkles, blotches, sagging and discoloration, and increase the likelihood of future cases of skin cancer. One
serious sunburn can raise the risk of skin cancer by as much as fifty percent, even though this cancer could take several
years to develop. Once burned, there is no way to reverse the damage of over-exposure to the sun, although there are ways
to prevent it and lessen the pain.

Protection Tips
Protect your skin: Sunlight contains two kinds of UV rays -- UVA increases the risk of skin cancer, skin aging, and other skin
diseases. UVB causes sunburn and can lead to skin cancer. Limit the amount of direct sunlight you receive between 10:00
a.m. and 2:00 p.m. and wear a sunscreen with a sun protection factor containing a high rating such as 15.
Wear eye protection: Sunglasses are like sunscreen for your eyes and protect against damage that can occur from UV rays.
Be sure to wear sunglasses with labels that indicate that they absorb at least 90 percent of UV sunlight.
                                                The Safety Corner
                From the Marine Corps Center for Lessons Learned
                                  31 July 2007
Tips for a safe and enjoyable summer

Drink plenty of water regularly and often even if you do not feel thirsty.

                       Avoid drinks with alcohol or caffeine, they can make the heat's effects on your body worse (especially
                       true with beer, which dehydrates the body).

Camping and hiking safety
Plan your trips or hikes.
Know the area that you are going to visit. Pack appropriate items such as a first aid kit, lots of clean water for
drinking and hand washing, bug spray, and your sun screen. Remember your are a visitor in other creatures’ normal habitat.
Be observant of the surroundings.
Be aware of bugs, bees, spiders and snakes.
Have an idea of their key characteristics and the health risks of their stings and bites.

Remove the heat source as quickly as possible.
Keep the burned area clean and bandaged.
There are commercial burn ointments and creams to help treat small burns.
Seek immediate medical attention if you have partial thickness (second degree with blistering) burns.

Bites and stings
First, try to identify the insect, reptile or animal.
Seek immediate medical attention in the event of a poisonous snakebite.

Cuts and bruises
The most common summertime injury.
Control and stop the bleeding.
Clean the area and cover with a bandage.
Keep the wound clean and dressed.

Bruises or contusions
Follow the simple principles of RICE: Rest, Ice, Compression and Elevation. By being able to recognize the hazards and
understand the risks associated with summertime activities, you and your family will have very fond memories of all the
different events you participate in this summer. Remember, developing a safe plan only takes a few minutes of your time.
Not practicing safety with your summertime fun may have a lifelong impact.

                                                                             You might get a ride in this

            If you do this

                                                     And don’t drink this
                                                 The Safety Corner
                From the Marine Corps Center for Lessons Learned
                                  31 July 2007
                101 Critical
                 Days of         101 Critical Days of Summer Fatality Summary as of 31 July 07
                 Week 10
                                       80 Navy and Marine Corps PMV Deaths FY07 to date

       Week          1      2    3       4   5    6    7    8    9       10   11   12   13 14 15

Marine Corps
Mishap Rate                                                                                              Total Fatalities
   14.15                                                                                             Through Current Week
Fatality Rate                                                                                                21
                      G                           G              G

   Navy                                                                                                  Total Fatalities
Operational                                                                                          Through Current Week
Mishap Rate                                                                                                  12

Fatality Rate

  Marine Totals

                                                                                                         Total Fatalities
                                                                                                     Through Current Week
  Navy Totals

Vehicle/ PMV              Motorcycle          Water              Misc.        Alcohol     Aviation           G

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