28 Jun Strains and Sprains – Preventing Injuries

Strains and Sprains – Preventing Injuries

Strains and sprains are common workplace injuries that can result from lifting, pushing, pulling, overreaching, repetitive movements, awkward postures, or handling loads improperly. Many of these injuries can be prevented by planning the task, using proper body mechanics, and recognizing when assistance is needed.

Know the Risk Factors

Strains involve muscles or tendons, while sprains involve ligaments around a joint. The back, shoulders, arms, wrists, knees, and ankles may be particularly vulnerable.

Common risk factors include:

• Lifting or carrying heavy or awkward loads.
• Reaching too far or working above shoulder level.
• Twisting while lifting or carrying.
• Pushing or pulling excessive loads.
• Repetitive movements.
• Working in awkward or fixed positions for extended periods.
• Sudden or forceful movements.
• Using poorly maintained material-handling equipment.
• Fatigue and inadequate recovery time.

Lift and Carry Safely

Before lifting an object, determine its weight, size, shape, and stability. Make sure the travel path and destination are clear.

When lifting:

• Get close to the load and establish firm footing.
• Bend at the knees and hips rather than bending primarily at the waist.
• Get a secure grip before lifting.
• Lift smoothly and keep the load close to your body.
• Avoid twisting your torso while lifting or carrying. Turn by moving your feet.
• Keep loads near waist level whenever practical.
• Avoid unnecessary reaching or lifting above shoulder height.
• Set the load down in a controlled manner.

Never attempt a lift if you are unsure that you can safely control the load.

Get Help With Heavy or Awkward Loads

Do not risk an injury trying to prove that you can handle a load by yourself.

When a load is too heavy, bulky, long, unstable, or difficult to grasp:

• Break it into smaller loads when possible.
• Ask another worker for assistance.
• Use carts, dollies, hand trucks, hoists, forklifts, lift tables, or other appropriate mechanical aids.
• Coordinate team lifts so everyone knows when and how the load will be moved.

Inspect material-handling equipment before use. Damaged wheels, handles, or other components can substantially increase the force needed to move a load.

Push, Pull and Reach Safely

Moving an object horizontally can place significant stress on the body.

• Push rather than pull when practical and when the task can be performed safely.
• Keep your body close to the object.
• Use both hands when appropriate.
• Avoid sudden jerking movements.
• Do not overreach. Reposition yourself instead.
• Reduce the load or obtain assistance when excessive force is required.
• Make sure wheels, casters, and travel surfaces are in good condition.

Avoid Awkward and Repetitive Positions

Remaining in one position or repeatedly performing the same movement can gradually strain muscles and joints.

When possible:

• Adjust the work height to reduce bending and reaching.
• Position tools and materials within comfortable reach.
• Change positions periodically.
• Alternate tasks that use different muscle groups.
• Take appropriate recovery breaks.
• Stretch periodically to reduce stiffness and maintain flexibility.

Do not ignore discomfort simply because an injury did not occur suddenly. Repeated stress can gradually develop into a more serious musculoskeletal problem.

Report Problems Early

Report pain, numbness, tingling, swelling, weakness, or recurring discomfort to your supervisor. Early reporting may allow the task, equipment, or workstation to be evaluated before the condition becomes more serious.

Also report damaged equipment or work conditions that require excessive lifting, pushing, pulling, reaching, or other physical effort.

Remember

Strains and sprains can often be prevented by planning the task before you begin. Use proper lifting techniques, avoid twisting and overreaching, use mechanical assistance when available, and ask for help when a load cannot be safely handled alone.

Do not sacrifice your body to save a few minutes.