Proper Lifting Technique
* Make sure the item is not too heavy to be lift by yourself, if it is too heavy request an assistant.
* Bend at the knees, not your back to pick up the item.
* When preparing for lift, place feet and body close to item. Feet should be approximately shoulder width apart.
* Center yourself over the item.
* Lift up with your legs, not your back and do not twist your body.
* When carrying item, hold it close to your body. If you need to turn, stop and turn with small steps.
* To set the item down, again bend your knees.
Ice or Heat?
Ice is most commonly use for acute injuries or injuries that has occurred in less that 48hrs. An example would be a recent ankle sprain. Ice can also be use for chronic re-occurring injuries, such as a sore rotator cuff after consistent throwing or overhead activities.
Heat is for chronic injuries or injuries that is at least 72hrs since occurrence. Old muscle sprains and muscle soreness would benefit from heat.
Applying ice to acute injuries (RICE)
* Ice should be applied directly to the area of injury for 15-20 mins. Any longer may reverse the effects of icing.
* Try to keep the area Compressed. Add pressure to area.
* Keep the area Elevated.
* Allow at least 45-60mins before continuing to ice again.
Ergonomics is the science of properly arranging the working enviroment to improve efficiency and preventing injuries. Proper ergonomics is important in preventing muscle and joint pain. Prolonged improper ergonomics can lead to permanent injuries to the back, knees, hands, wrists and elbows. Below are some tips to improving your home or office working conditions.
* Do not slouch, this stretches the muscle and ligaments of the spinal cords and neck area.
* Make sure the computer monitor is about arms length away.
* The monitor should be approximately eye level, to prevent bending of the neck.
* The working surface should be 28-30 inches from the floor.<
* Your chair should allow you to sit at a 100-degree angle.
* Chair should have lumbar support. A soft pillow or cushion will help to keep the natural curve of the low back.
* The mouse should be 1-2 inches higher than the keyboard.
* Your arms, hands and wrist should be almost straight and parallel to the floor.
* Knees should be at same level as hip and flexed 90 degrees, with feet slightly forward.
* After prolonged sitting, breaks should be taken. Stretch your legs, back, arms and hands. Resting your eyes is also important. Frequent breaks are recommended.