The Reserve Officer Training Corps, more commonly referred to as "ROTC," is a training program that can be found in many colleges across the nation. ROTC provides additional training and classes outside your traditional college program, often in return for money to help pay your college tuition. After graduating, ROTC members go into active duty with the military. Because this program involves training you for military service, a substantial amount of physical exercises, such as physical training and other activities, can potentially cause injuries if you are not careful. Luckily, you can avoid injury while in the program.
Step 1
Warm-up before your ROTC session starts. Go for a light walk or jog or any other activity that causes the muscles to heat up and become more pliable. Warm muscles are less likely to get injured through tearing.
Step 2
Take time to cool down for at least five to 10 minutes at the end of each ROTC session. Cool down through continuing exercise but at a lower intensity level, such as through walking or stretching. This prevents blood from pooling after exercise, which diverts blood from the brain and causes the feeling of being light-headed or dizzy.
Step 3
Wear high-top tennis shoes when possible to help provide extra support to the ankles, as ankle sprains are particularly prevalent in the military population, suggests James Oñate, director of Old Dominion University's Sports Medicine Research Laboratory. Tie the shoes tightly to help increase support as well.
Step 4
Listen to your body while exercising or taking part in exercises to prevent the first signs of possible injury. Monitor your body and reduce your exercise intensity level if you feel light-headed, dizzy, or if you feel any type of pain, especially sharp, shooting pain.
Step 5
Drink water before, during and after any ROTC training sessions to prevent dehydration and its effects, especially during PT. The intensity of exercise that ROTC reaches can cause your body to sweat more than normal, especially if training is being done outside in the sun. Your body typically can absorb 24 to 32 oz. of water an hour, but your body can lose twice that during exercise, especially when out on a hot day, suggests MayoClinic.com. Drink 1/2 to 1 cup of water every 15 to 20 minutes during exercise to help keep up with sweat loss.
