7 minute read
MAYBE IT’S NOT YOUR GEAR
By Aaron Zamzow, BS-HEALTH AND WELLNESS, NSCA-CSCS, NASM-CPT, ACE-PEER FITNESS, PN1
Recruits in the academy and firefighters working on fire and rescue scenes often complain about restrictive gear, poor range of motion for overhead reaching, and the bulkiness that makes it hard to step up on the rig or ladder.
DO THE MANUFACTURERS OF OUR GEAR ACTUALLY UNDERSTAND FIREGROUND MOVEMENTS AND DEMANDS?
As firefighters, we routinely crawl, pull, push, reach and drag in all planes of movement - and in hot conditions where we can’t see well. Manufacturers clearly understand the heat dynamics of our job because their gear is designed to withstand temperatures to 2,000 degrees. But why do we, the users, have to sacrifice mobility and efficient movement?
Personal experience and my observations of recruits in the academy show that the range of motion in our hips and shoulders seems to be the most reduced. When you add the weight of the gear we sweaty firefighters are carrying, the restrictions and limitations increase further.
As an active firefighter and strength coach, I have often wondered if the restrictions we feel or see when “in gear” are caused by the fit, the gear itself, or our own mobility restrictions. I recently had the opportunity to ask members of the LION research and development team for their input so I could understand whether or not equipment manufacturers understand what we do. Are they so concerned with the heat protection that they’re content to sacrifice our range of motion?
DO THEY KNOW WHAT WE DO?
Over the course of a few months, thanks to the editorial team at CRACKYL, I was able to fire off (no pun intended) a series of questions to the designers and engineers of LION V-FORCE turnout gear that provided some interesting insights about this particular manufacturer and their mobility research.
In all honesty, I was skeptical as I began the interviews, questioning whether or not engineers and designers understood firefighters’ tasks, demands, and mobility requirements. As I listened to the enthusiastic team of engineers explain how they have designed a cut-in-motion design for a more ergonomic fit that matches the way we move, I was impressed. The team was proud to explain their innovations to a front-line firefighter, but I still had one major question: What was their perception of “how we move”?
The LION team consists of engineers from various backgrounds who not only study motions on the fireground such as crawling and reaching, but also consider what professional sports and military organizations do to improve their user mobility. The team has a whole vocabulary of acronyms and patented technology terms, of course, so I had to ask for layman's (or, in my case, “truckie”) terms but it was clear that they understood that our areas of greatest restricted motion are in our hips and shoulders. They also know that the weight of the gear adds to our mobility challenges. This understanding has led them to develop a moisture management system that keeps the gear dryer and lighter during use and between runs. They’ve also integrated a pleat system that allows for the turnout coat to expand as we reach forward and overhead. To maximize hip mobility, the engineers created a banded insert that not only provides increased comfort but also reduces tension for high steps and ladders.
It all sounded great on paper, but I still wanted to take it for a drive to see if their technology and innovation lived up to the promises. At the FDIC this year, LION was generous enough to fit me for some gear so I could take it through its paces. Yes, I had to give it back (unfortunately), but I did experience the benefits they described. In my testing I found that the gear was lighter and allowed for greater shoulder mobility and hip movement. A bonus: the elbow and knee pads provided some cushion but didn’t seem to restrict any movement.
MAYBE IT IS NOT JUST THE GEAR?
It was obvious that the LION designers have given great thought to the needs of the firefighter. So, maybe the restrictions we’re experiencing aren’t all gear-related. While sizing and fit are important and should be adjusted if your gear is causing restriction issues, the most glaring issue we need to consider is our own mobility.
As first responders, we need to ensure that we’re keeping our joints in the best shape possible. It may not just be the inseam of your gear restricting your stepping on the ladder or rig: it could be your own lack of hip mobility. The gear might not be the only thing that makes it difficult to reach behind you to get your SCBA on. Maybe your shoulder mobility or lack thereof is the problem. Just as gear manufacturers work to improve the functionality of the gear, we too must develop on our own mobility and functionality.
THREE EXERCISES FOR HEALTHY PERFORMANCE
To improve overall performance, we need to make our movements more effective and efficient. If you have tight muscles and lack flexibility, your body will require more force and energy to move. The good news is that your body can quickly adapt and you can significantly improve your mobility with the right exercises done consistently.
Try to incorporate these three movements into your workouts, before your shifts, and/or whenever you feel tight and tired.
Unlike traditional stretching where you hold the stretch for a long period of time, these exercises actively work to improve range of motion and muscle function by doing reps for just five to ten seconds. The goal is to perform five reps of each exercise in a circuit. If you’re extremely sore and/or tight, try to perform two circuits. You can do these movements every day and that consistency will help you feel and move better in and out of your gear.
1. WAITER’S BOW
This is a great movement to improve shoulder and hip mobility. Start from a standing position with your arms at your sides. Rotate your arms so your palms are facing up/ forward. Slowly bend forward at the waist and simultaneously lift your arms toward the sky. Bend forward as far as you can aiming to get your upper torso and arms in a straight line, parallel to the floor. Hold this position for five to ten seconds and repeat four more times.
2. SPIDERMANS WITH ROTATION
This is the grand-daddy of mobility movements for first responders, designed to improve movement in the shoulder, hip, hamstring, and lower back. Start in a push-up position with your hands on the floor or the edge of a bench (or truck). The higher your hand placement, the easier the movement. Take one large step forward with your right foot, aiming for the outside of your right hand. Do not force the movement, but let your leg swing as far as it comfortably can, and then reach your arm and rotate your body towards the ceiling. Pause at the top of your reach for five seconds and return to the starting position. Repeat on the other side. Alternate between sides.
3. STEP-UPS WITH ARM RAISE
This movement will help improve glute and hip mobility, making it easier to step up on the truck or ladder. Find a step or bench that is at knee height or higher. Stand two to three feet from the step and slowly bring one foot up and securely place it on the step. Slowly lean forward to put more weight on the front leg, raise both arms and reach toward the ceiling. The further forward you lean and the higher you reach, the more you’ll feel the stretch. Hold the stretched position for five seconds and then return to the starting position. Perform the same motion on the other side, alternating each rep. Perform five reps on each side.
As technology continues to advance, so does the fit and safety of our gear. As firefighters, we need to understand that the better we move and perform, the better we can protect and serve. Make the commitment to take care of yourself, so you can take care of them.
