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 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 affect on muscle injuries. Well nourished muscles may be more resilient.
Preventing Muscle Strains
Several factors can predispose you to muscle strains. These include:
• Muscle tightness - Tight muscles are vulnerable to strain.
• Muscle imbalance - Antagonistic muscles work together, if one is stronger than the other, the weak muscle can become strained.
• Poor conditioning - If your muscles are weak, they are less able to cope with the stress of exercise and more likely to be injured.
• Muscle fatigue - Fatigue reduces the energy-absorbing capabilities of muscle, making them more susceptible to injury.
• Insufficient warm-up - A proper warm-up is protective because it increases range of motion and reduces stiffness. Stretch slowly and gradually, holding each stretch to give the muscle time to respond and lengthen. You can ask a coach or your physician for help in developing a routine. Condition your muscles with a regular program of exercises.
July 2001, American Academy of Orthopedic Surgeons
Steps in Preventing Work Strains & Sprains
• Analyze tasks performed (movements, weights, duration, etc.) to identify muscle groups and joints at greatest risk first.
• Write and use functional job descriptions for use in hiring/placement.
• Have potential employee checked for functional capacity (can they perform the essential functions of the job?).
• Take steps to eliminate or reduce inherent/high risk exposures through:
-Work/Task Design Changes
-Providing Mechanical Interventions (carts, lifts, etc.)
-Train Employees in Preventative Measures
• Individuals performing work tasks should:
-Receive instruction in safe (bio-mechanical) task execution.
-Have muscle groups/joints prepared for work activity.
Subscribe to:
Posts (Atom)