A strain is an injury to a muscle and/or tendon. Symptoms include pain, muscle spasm, weakness and swelling.
Office ergonomics and proper equipment use can help prevent sprains and strains. Changing up routines and using different muscles are also key. This article will cover strategies to prevent discomfort in the workplace and at home.
Avoid Overstretching
Stretching is important for a healthy body, but overstretching can result in injury. Muscles, ligaments and joints can all be injured from overstretching. A muscle strain is an overuse injury that damages a muscle, while a ligament sprain damages the connective tissue that holds muscles to bones and allows them to contract and relax. Joint capsules can also be strained if stretched too far.
Overstretching typically happens when a muscle is stretched beyond its normal range of motion, and can be caused by stretching too often or performing a specific stretch too many times. To avoid this, a workout should start with an active warm-up, such as jumping jacks or jogging in place, and should end with a cool down. This will allow muscles to get a feel for their proper length and help them prepare for the work that is ahead of them. Also, avoiding bouncing during stretches (also called ballistic stretching) is a good idea because it can cause damage to ligaments and tendons.
Stretch Before and After Workouts
Stretching before and after workouts helps to prevent muscle strains. However, it is important to know how much pain is too much. If you are stretching properly, you will feel some discomfort, but if the tension becomes intense and the muscles begin to tighten, this is a sign that you have overdone it.
It is a good idea to perform a light, dynamic workout before you begin your stretching routine. This will help your body warm up, allowing the muscles to move with greater ease during the stretching process.
A good warm-up exercise is a walk, walking lunges, butt kicks (slowly jogging while kicking your rear end), hip circles and toe to hand touches.
Static stretches are the type of stretches that are held for a short period of time. Unlike dynamic stretches, static stretches do not involve movement. Using leverage is helpful when performing static stretches because it allows you to increase the intensity of the stretch without increasing the risk of injury.
Wear the Right Gear
When working on a construction job site, wearing proper gear is key to avoid injury. Whether it’s a helmet or knee pads, the right attire can help prevent sprains, strains and burns.
Sprains are injuries that involve the stretching or tearing of ligaments, which connect bones to other bone structures at a joint. Symptoms include pain, swelling and sometimes a popping sensation or sound.
A sprain can also cause a muscle or tendon to stretch or tear, often resulting in a pulled muscle. Symptoms of a strain may include pain, swelling and tenderness, which is why it’s important to rest the injured area.
Repetitive movements can aggravate sprains, strains and muscle fatigue, so it’s important to take regular breaks. Taking a walk or changing positions can help relieve discomfort and increase mobility. Wearing comfortable clothing and avoiding tight, restrictive clothes can also help alleviate pain. If pain persists, speak with a physiotherapist to get treatment that can help ease the pain and prevent it from recurring.
Take Breaks
Breaking up long periods of time in front of a computer and other sedentary tasks is essential for keeping muscles healthy and preventing musculoskeletal disorders. Studies have found that workers who are able to take frequent active breaks experience a higher level of performance and satisfaction with their job, while those who don’t tend to get distracted or lose focus on work-related tasks.
However, it can be challenging for some people to remember to take their breaks regularly. One way to overcome this obstacle is to schedule regular break times and set an alarm on your phone to remind you of them. It also helps to do activities that are enjoyable, such as walking outdoors or spending time with coworkers.
Another strategy is to use a sit-to-stand work station, which has been shown to reduce the amount of time employees spend in a sedentary position. Finally, managers can lead by example and walk around the office or take a quick jog during their breaks to motivate their team.