Tag: lifting

How to Prevent Soft Tissue Injury

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Soft tissue injury is one of the most common injuries in construction. Soft tissue refers to tissues that connect, support or surround other structures and organs of the body. Here are some of the most common soft tissue injuries reported in construction:

  • Muscle sprains and strains;
  • Injuries to muscles, ligaments, intervertebral dics and other structures in the back;
  • Injuries to nerves, ligaments and tendons in the wrists, arms, shoulders, neck or legs;
  • Abdominal hernias; and
  • Chronic pain.

These injuries can occur suddenly or over a prolonged period of time. Risk factors for soft tissue injuries include awkward postures, repetitive motion, excessive force, static posture, vibration and poorly designed tools. The good news is that soft tissue injuries, and the conditions caused by them, are preventable.

The following precautions can help prevent soft tissue injuries:

  • Stretch before you use your muscles.
  • Avoid bending or twisting the back or neck.
  • Avoid overexertion.
  • Use ladders to reach overhead objects and mechanical equipment to carry and move heavy materials.
  • Use proper lifting techniques. Lift with your legs, not your back.
  • Make the most of your break times and stretch muscles that have become tense from continuous sitting and/or exposure to vibration.
  • Use tools properly. When possible, keep tools between your waist and shoulder height, which is considered the “lifting zone.” This gives you the most leverage, and allows the strongest muscles to do the work.
  • Keep your work area clean and free of hazards. Pick up loose objects from the floor, and clean up spills immediately to eliminate tripping and slipping hazards.

Take action today. Decide what you can do right now to help prevent a soft tissue injury, and then do it. You’ll end up with a safer workplace and fewer workplace injuries.

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Prevent Overexertion Injuries

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Caring for our bodies is critical in creating and maintaining a successful construction career. This doesn’t mean you need to be a champion weight lifter or an Olympic athlete, but success involves taking care of your primary asset – your body.

According to the National Safety Council, physical overexertion is the most common cause of workers’ compensation claims. Repetitive motions such as typing, lifting heavy objects or working in awkward positions usually cause these injuries. The overexertion pain is often acute, but it will decrease after medical care and preventative measures to prevent further injury. Constant overexertion can result in chronic pain, leading to problems such as carpal tunnel syndrome and osteoarthritis.

You can avoid physical overexertion by:

  • Using ergonomic workspaces. This will ensure that you use materials and tools in a way that minimizes stress on your body as you work.
  • Lifting lighter loads. Reduce the actual amount of weight you are lifting, or use a dolly or mechanical means of lifting.
  • Decreasing the distance you stretch to lift a heavy object. You may be tempted to overstretch when tools are just out of reach. This can also lead to falls.
  • Strength training and stretching. Many resist the idea of stretching before work, but statistics prove that this is an excellent way to avoid an overexertion injury.
  • Knowing and respecting your body’s limits. This is key to avoiding injuring yourself as you work.

Other important factors linked to overexertion include:

Fatigue

Burning the candle at both ends is an unsustainable and unhealthy way to live. Sleep is essential to your health; it allows the mind and body to heal and recharge after dealing with the previous day’s stress.

Hypoglycemia (low blood sugar) and Dehydration

Did you ever have such a busy day that you forgot to eat or drink enough water? This can contribute to your health risk, particularly if you are overexerting yourself. Hypoglycemia and dehydration can have serious health implications.