Let’s be honest, EMS workers have a pretty difficult job. But it’s also a sedentary job. Even when responding to a call, most their time is spent riding in an ambulance. If they are based in a busy location, high quality meals can be hard to come by too. That means it’s even more important that they get out of the truck and put forth the effort to stay fit. They are also likely to experience mental and emotional stress during every shift. And the things that make them great at their job (high drive, bravado, detail oriented, hero complex) also make them the worst patients.

Stats (NIOSH, 2020)

• Majority injured are men (59%)
• Majority injured under 35 yoa (57%)
• 31% of injuries involved the trunk
• 31% from overexertion and body reaction (think strains)

EMS workers aren’t chasing down criminals like police. They aren’t hauling hose, climbing ladders in turnout gear, or prying open doors like firefighters either.

So why are these relatively young people, in what should be the prime of their physical ability, injuring their backs? The most likely answer is poor strength and ergonomics when lifting patients.

Patients in the most dire need of care are rarely found face up in a nice open space easily accessible for care. No, they will be side-lying between the toilet and tub, slumped in a corner of a narrow hallway, and unconscious, unable to assist their own movement.

Plan

• Minimum 10-15k steps/day. You have to move.
• Core. learning to brace before a lift is essential to injury prevention. Especially focus on rotational core exercises.
• Multiplane strength and stability. Train single arm, single leg, rotate, bend. You have to be able to stabilize in awkward positions.
• Flexibility/ mobility. Being strong is one thing, but your total range of motion is equally important.
• Nutrition. Garbage in, garbage out. It can be difficult to eat healthy on the road. Taking time to pack/ plan meals is more than worth it.

If you are struggling to get on track with exercise and diet, I’d love to help out my fellow first responders.

-J

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