Sprains and Strains 

Sprains and strains continue to be one of the highest types of injuries within our company.  By following a few simple rules, many of these injuries can be avoided or their severity greatly reduced.  Medical evidence has shown that performing warm-up exercises before work and after breaks reduces strain and sprain-type injuries. 

These rules are: 

• Warm up before performing a physical task
• Stretch when starting work, after breaks, and lunch
• Get help if the task requires it
• Push whenever possible, do not pull
• Let go of an object that starts to fall when you are carrying or pushing it
• Always wear the proper PPE
• Use devices such as sheetrock dollies whenever possible to avoid carrying a heavy load.
• Make sure your path is clear if you are carrying or pushing something. 

Proper lifting techniques include: 

• Use leg muscles and bend at the knees to pick up a load.
• Pivot by stepping (or leading) with your feet when turning a load and avoid twisting the body or back.
• Use both hands to lift and carry the load, which will evenly distribute the weight of the load.
• Get a firm handgrip on the load
• Avoid bending at the waist when lifting a load
• Keep the load close to your body to avoid additional strain to your back
• Ask for help when lifting heavy or awkward objects. 

Some of our jobs require a considerable amount of lifting and reaching. Even rugged and seasoned lifters’ muscle can get out of shape or become more prone to injury when given time off, even over a weekend.  Warming up before work each day is key to healthy muscles and a strong back.   

Remember!! The same stretching and lifting techniques that are used on the job can be used working at home also.