Physical Therapist-Approved Tips for Preventing Work Injuries
Have you ever suffered an injury at work? Navigating worker’s comp while struggling with pain, immobility, and other issues can be a major hassle. Fortunately, there are several things you can do to prevent injuries before they happen. And if you do suffer an injury, the team at PhysioWorks can help you rehabilitate and return to work quickly and safely!
But first, let’s all get on the same page about what an injury is. For many, “injury” conjures up significant traumas, like a strained back muscle from lifting something too heavy. But minor injuries can be impactful, too.
For example, repetitive stress injuries are often the culprits behind those mysterious aches and pains you might experience after a long day on the job. While you might be tempted to pass them off as just a nuisance, they’re not something you have to live with. But more than that, because they weaken your muscles and can throw off your biomechanics, they can set you up for a more serious injury.
Your best bet is to work to prevent injuries as much as possible. Below, our physical therapists share some of their favorite tips for avoiding injury—including ways we can help!
Seven Ways to Prevent Work Injuries Now
- Sleep. Getting a full night’s sleep is one of the best things you can do to keep yourself free from a workplace injury, so practice good sleep hygiene (such as avoiding using screens before bed) and aim for 7-9 hours a night.
- Hydrate. Like sleep, staying hydrated is crucial to a healthy, injury-free lifestyle, especially for those with physically demanding jobs. While needs vary from person to person, 4-6 glasses a day is a good ballpark.
- Eat Well. Make sure you’re eating properly for your needs–again, those with physically demanding jobs need the fuel. Opt for nutrient-rich foods like fruits and vegetables, whole grains, and lean meats.
- Warm Up. Don’t skip a good 10-minute warmup before engaging in physical activity–including at work. Perform a mobility routine before engaging in physically demanding jobs, whether you’re clocking in at a construction site, hair salon, or factory floor.
- Cross-train. Athletes cross-train to protect against repetitive use injuries and avoid developing muscular imbalances, and the same principle holds for workers. Our team can help identify the best exercises for your needs.
- Use the Right Equipment. Improper equipment can lead to ergonomic strains and outright injuries. Take advantage of lifting belts, forklifts, dollies, and other devices. Make sure any tools you use are the right size for your body.
- Know Your Limits. While it’s important to get the job done, pushing yourself too far can lead to injuries–and that’ll really slow things down.
Don’t Wait Until You’re Injured to Give Us a Call!
Are you starting a new, physically demanding job? Worried you can’t keep up with your current job’s requirements? The PhysioWorks therapists are here to help! We also offer comprehensive care for anyone who suffers an on-the-job injury.
Call today to get started!
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Exercise of the Month
Seated Sciatic Nerve Tensioner
3 Sets, 10 Reps, 0 Hold
Sit in a chair with one foot flat on the ground and the foot on the side you want to work flexed with your toes pointing towards your face. Lift one lower leg by lightly contracting the upper thigh while simultaneously lowering your head, slowly tucking your chin towards your chest and exhaling. Slowly return to start.
Feel Better by Eating Better!
Turkey Pumpkin Chili
Ingredients:
- 2 cups chicken broth
- 1 can pumpkin purée
- 1 1/2 tsp ground cumin
- 3/4 tsp chili powder
- 1/2 tsp cinnamon
- 1 tsp cayenne pepper
- 1 lb ground turkey
- 1 large onion, diced
- 2 cloves garlic, minced
- 2 cans green chiles
- 2 cans white beans
- sour cream
- shredded cheese (try sharp cheddar for an extra bite)
- sliced radishes
- fresh cilantro leaves
Directions:
In a 5-to-6 quart slow cooker, whisk together chicken broth, pumpkin purée, ground cumin, chili powder, cinnamon, and cayenne pepper. Add ground turkey, separated, and mix to combine.
Fold in the onion, garlic cloves, green chiles, and white beans, and cook, covered, until the turkey is cooked through, 4 to 5 hours on high or 6 to 7 hours on low. Serve with sour cream, shredded cheese, radishes, and cilantro, if desired.
Choosing the Right Exercises for Your Warm-Up
One important way to prevent injuries is by warming up before engaging in any physical activity. But what exactly does that mean? What exactly should you do as your warm-up?
The idea behind warming up is pretty simple: it prepares your body for more intense physical activity. You move just enough to increase your heart rate and blood flow, which provides additional oxygen to your muscles so they’re primed to start working. You also guide your joints and muscles through their range of motion so they can accommodate more intense movements.
A good warm-up should consist of light aerobic exercises combined with dynamic stretches that mirror whatever activity you’re about to perform. One easy trick is to perform less intense versions of later movements:
- If you’re lifting weights, perform the same lifts but with much lower weights (or no weight at all)
- If you’re going for a run, try a light jog or a fast-paced walk
- If you’re playing pickleball, do some side steps around the court combined with some arm swings
However, more general dynamic stretches work well, too. Here are some movements that can work well as warm-ups:
- Walking lunges and rotating right and left while lunging
- Walking butt kicks and straight leg kicks (Frankensteins)
- Deep squats with overhead reaching
- Simple Yoga flows (such as sun salutations)
Call PhysioWorks for More Warm Up Tips
Our physical therapists can show you tailored warm-up routines for all the physical activities in your life, from workouts to gardening to job-specific tasks. Call us to schedule an appointment today!
Staff Spotlight
Danny Beeman
CEO, MPT, CFCE, PGAP
Karl Lange
PT, CFCE, Clinic Director
Luda Moskvich
Lead PTA, COEE
Alicia Ables
PTA, CES
Iryna Hrytsyuk
COTA, Industrial Rehabilitation Supervisor, CI
Natalia Zhuk
COTA/L
Leah Salius
Administrative Supervisor
Michaela Caragiorgio
Billing Supervisor
Sherlyn Dagohoy
Patient Care Coordinator
Jeric Tumaob
Patient Care Coordinator