Protecting Employees From Sprains And Strains

by Greg Summerhays

Most workplace injuries in Utah are musculoskeletal injuries. Some of the most common musculoskeletal injuries include muscle strains, joint inflammation, back pain, tendonitis, ligament sprains, pinched nerves, carpal tunnel syndrome or rotator cuff syndrome. These are all injuries that involve the muscles and the skeleton – basically the parts of the body that make us move.

These work-related injuries affect muscles, tendons, joints, ligaments, bones, nerves and blood vessels. They are caused by certain work tasks that place excessive strain on our bodies over time.

You may have heard musculoskeletal injuries referred to as the following:
§ Sprains and strains
§ Overexertion injuries
§ Soft tissue injuries
§ Repetitive strain injuries

Preventing these types of injuries starts with understanding them.

What is a sprain?
A sprain is a stretch and/or tear of a ligament, the fibrous band of connective tissue that joins the end of one bone with another. Ligaments stabilize and support the body's joints. For example, ligaments in the knee connect the upper leg with the lower leg, enabling people to walk and run.

What is strain?
A strain is a twist, pull and/or tear of a muscle and/or tendon. Tendons are fibrous cords of tissue that attach muscles to bone. What is muscle soreness?Sore muscles result primarily from micro-tears in the muscles through muscle overexertion.

What causes sprains and strains?
-A sprain is caused by direct or indirect trauma (a fall, a blow to the body, etc.) that knocks a joint out of position, and over-stretches, and, in severe cases, ruptures the supporting ligaments. Typically, this injury occurs when an individual lands on an outstretched arm; stops or changes direction suddenly; jumps and lands on the side of the foot; or runs/walks on an uneven surface.
-Chronic strains are the result of overuse-prolonged, repetitive movement of muscles and tendons.
-Inadequate rest breaks during intensive work loads or training can precipitate a strain.
-Acute strains are caused by a direct blow to the body, over-stretching, or excessive muscle contraction.

How does a damaged muscle heal?
The healing process of a muscle strain begins with an inflammatory response, which can last for three to five days. This is a crucial time during which rest and protection of the injured part are vital in order to prevent any further damage. During the inflammatory reaction the body produces chemicals and cells which remove dead muscle fibers and start the repair process.

Pre-Activity Warm Up, Stretch & Tips
-All soft tissues (muscles, tendons, joint capsules, fascia, and skin) are more extensible when they are warm. Warm up prior to exertion is thought to decrease muscle stretch injuries because the muscle is more extensible when the tissue temperature has been increased by one or two degrees.
-All stretching is ineffective if it is performed when the body is cold, and should therefore be preceded by a series of warm-up exercises to increase tissue temperature.
-The total duration of the stretch should be about 3-5 breaths or 20 seconds.-Maintaining good muscle strength and flexibility may help prevent muscle strains.
-Diet can have an effect on muscle injuries. Well-nourished muscles may be more resilient.

Steps in Preventing Work Strains & Sprains

1. Analyze tasks performed (movements, weights, duration, etc.) to identify muscle groups and joints at greatest risk first.

2. Write and use functional job descriptions for use in hiring/placement.

3. Have potential employee checked for functional capacity (can they perform the essential functions of the job?).

4. Take steps to eliminate or reduce inherent/high risk exposures through:
A. Work/task design changes
B. Providing mechanical interventions (carts, lifts, etc.)
C. Train employees in preventative measures

5. Individuals performing work tasks:
A. Receive instruction in safe (bio-mechanical) task execution
B. Have muscle groups/joints prepared for work activity

Greg Summerhays is Director of Public Relations and Community Outreach at Workers Compensation Fund. WCF offers ongoing safety training and UMA members are eligible for a 5% premium discount through a partnership with WCF. Visit www.wcfgroup.com for more information