What are sprains and strains? How can we prevent these common workplace injuries? Discover 7 effective ways to reduce the risk of sprains and strains in the workplace.

Understanding Sprains and Strains

Sprains and strains are among the most prevalent workplace injuries. A sprain is an injury that involves the stretching or tearing of a ligament, which connects bone to bone and provides joint stability. Symptoms of a sprain include pain, inflammation, and sometimes the inability to move the affected limb. Sprains typically occur when a joint is forced beyond its normal range of motion, such as when one turns too quickly or rolls the ankle.

On the other hand, a strain is an injury that involves the stretching or tearing of a musculotendinous (muscle and tendon) structure. Acute strains happen at the junction where the muscle becomes a tendon, often due to sudden muscle contraction during activities like running or jumping. Symptoms of an acute muscle strain can include pain, muscle spasm, loss of strength, and limited range of motion. Chronic strains are injuries that gradually build up from overuse or repetitive stress, resulting in tendinitis (inflammation of a tendon).

Severity Levels of Sprains and Strains

Medical professionals categorize sprains and strains according to their severity:

• Grade I (mild): Involves some stretching or minor tearing of a ligament or muscle. These injuries usually heal quickly with the RICE formula (rest, ice, compression, and elevation) and therapeutic exercise.
• Grade II: Involves a partially torn ligament or muscle that is still intact. These are treated similarly to Grade I injuries but may require immobilization to speed healing.
• Grade III: Involves a completely torn ligament or muscle, causing joint instability. These injuries usually require immobilization and may need surgery to restore function.

Preventing Sprains and Strains in the Workplace

The following tips can help prevent the discomfort and expense associated with these common workplace injuries:

1. Size Up the Job

Before starting a task, consider the best and safest way to proceed. Look for ways to reduce or eliminate lifting, lowering, pushing, pulling, and carrying heavy objects.

2. Warm Up Muscles

Just like athletes, warm up the muscles before beginning a strenuous job to prepare them for the physical demands.

3. Watch Out for Slip and Trip Hazards

Be alert to any potential slip or trip hazards in the work area and take steps to mitigate them.

4. Push Rather Than Pull

When possible, push heavy objects rather than pull them, as pushing is generally safer and more ergonomic.

5. Ask for Help

If a load is heavy, awkward, or unstable, ask for assistance from a coworker or use mechanical aids to help manage the load.

6. Maintain Proper Lifting Technique

Keep the load close to your body, bend with the knees instead of the back, and avoid twisting while handling a load.

7. Stay in Good Physical Shape

Engage in regular exercise and stretching to keep your muscles, ligaments, and tendons strong and flexible, which can help prevent sprains and strains.

Implementing Sprain and Strain Prevention Strategies

To effectively prevent sprains and strains in the workplace, employers should consider the following strategies:

• Discuss these preventive measures during safety meetings or toolbox talks to remind employees of best practices.
• Post the prevention tips on a safety bulletin board for easy reference.
• Provide training on proper lifting and material handling techniques.
• Ensure the workplace is designed with ergonomics in mind to minimize physical stress on employees.
• Encourage employees to maintain good physical fitness and overall health.

By implementing these comprehensive strategies, employers can help reduce the risk of sprains and strains, minimize the discomfort and lost productivity for their employees, and lower the associated costs for their organization.

Conclusion

Sprains and strains are common workplace injuries that can be both painful for employees and costly for employers. By understanding the nature of these injuries and implementing effective prevention strategies, organizations can take proactive steps to protect their workforce and reduce the burden of these musculoskeletal disorders. By prioritizing employee safety and well-being, businesses can foster a healthier and more productive work environment.

Workplace Sprains and Strains | UW-Eau Claire

Monday, Jan. 9, 2023
| Surina

Workplace Sprains and Strains

Introduction

Sprains and strains are among the most common workplace injuries. They are painful and debilitating for employees and costly for employers. What are these ailments all about and are you doing enough to prevent them?

• A sprain is an injury involving the stretching or tearing of a ligament (a tissue that connects bone to bone) or a joint capsule, which helps provide joint stability. Symptoms can include pain, inflammation, and, sometimes, the inability to move an affected limb. Sprains occur when a joint is forced beyond its normal range of motion, such as when one turns too quickly or rolls the ankle.
• A strain is an injury that involves the stretching or tearing of a Musculo-tendinous (muscle and tendon) structure. An acute strain of a Musculo-tendinous structure occurs at the junction where the muscle becomes a tendon. This happens when a muscle is stretched and suddenly contracts, as with running or jumping. Symptoms of an acute muscle strain can include pain, muscle spasm, loss of strength, and limited range of motion. Chronic strains are injuries that gradually build up from overuse or repetitive stress, resulting in tendinitis (inflammation of a tendon).

Medical doctors categorize sprains and strains according to their severity.

• A Grade I (mild) sprain or strain involves some stretching or minor tearing of a ligament or muscle. Grade I injuries usually heal quickly with the familiar RICE formula: rest, ice, compression, and elevation. Therapeutic exercise can help restore strength and flexibility.
• Grade II injury is a ligament or muscle that is partially torn but still intact. Grade II sprains and strains are treated similarly but may require the affected area to be immobilized to speed healing.
• A Grade III sprain or strain is one in which the ligament or muscle is completely torn, causing joint instability. Grade III injuries usually require immobilization and may need surgery to restore function.

The following tips can help prevent the discomfort and expense associated with these common injuries. Remind employees by discussing these preventive strategies at safety meetings or toolbox talks, or by posting them on your safety bulletin board.

• Size up the job before starting the task. What is the best, safest way to proceed?
• Be alert to any possible way to reduce or eliminate lifting, lowering, pushing, pulling, and carrying heavy objects.
• Warm up the muscles before beginning a strenuous job, just like athletes do.
• Watch out for slip or trip hazards in the work area.
• When possible, push, rather than pull.
• Ask for help when a load is heavy, awkward, or unstable.
• Be sure that you are on a stable surface before attempting any lift.
• Keep the load close and bend with the knees, not the back.
• Use a step stool or ladder, on a stable surface, whenever necessary.
• Avoid twisting while handling a load.
• Stay in good physical shape through regular exercise and stretching.

Lift objects within the “power zone”. This is the area between mid-thigh and mid-chest height. Avoid lifting objects outside this zone. Use your best judgment when lifting heavy objects. Do not attempt to lift an object that exceeds your strength, and use extreme caution when lifting objects exceeding 50 lbs.

Always carry objects close to your body.

Always lift slowly and smoothly.

Avoid twisting. Always turn the whole body as one unit when changing direction while carrying a heavy object.

Move heavy objects by pushing or pulling, whenever possible. Pushing is always preferable.

Always stand close to the object that you are lifting and be certain that fingers and toes are clear when setting it down.

Always lift with your legs and not your back.

Strain & Sprain Prevention

Strains and sprains related to lifting and material handling are some of the most frequent types of injuries, both on and off the job. While some factors that contribute to the potential for injury cannot be controlled, others can be reduced or minimized. Poor physical fitness, obesity, smoking, poor posture, and medical/physical deficiencies are personal factors that may contribute to strains and sprains. Workplace factors may include inadequate workplace design, improper or defective material handling equipment, improper manual or mechanical handling methods, and inadequate training.

The best way to prevent sprains and strains is to keep in good physical shape so that your muscles, ligaments, and tendons are strong and flexible enough to resist trauma. To prevent recurring injuries, ask your doctor for exercises designed to rehabilitate the muscles in the injured area.  

Written by Surina

Departments + Programs

• Risk Management, Safety and Sustainability

How To Avoid Strains And Sprains As An Athlete

By
Banner Health

Jan 24, 2020

Teach Me

Sprains and strains are common in sports. Professional athletes experience them and so do amateur athletes and youth sports players. But, with the right preparation, sprains and strains can be prevented.

Steven M. Erickson, MD, medical director for Banner Sports Medicine and Concussion Specialists, has several recommendations to reduce the likelihood you will experience a strain or sprain whether you are a serious athlete or a weekend warrior.

Avoiding Injury

“Athletes should engage in an exercise program before the season to lessen the likelihood of sprains and strains,” explained Dr. Erickson. “Exercises that focus on balance and stretching, along with proper conditioning, can help prevent injury.” Using properly fitting protective equipment, for example ankle braces, can also reduce your risk for injury.

Dr. Erickson also recommends avoiding sports specialization. Athletes who play one sport year-round are more likely to experience overuse injuries. It is much better for middle school and high school athletes to play multiple sports to protect their growing bones, muscles and tendons.  Participating in multiple sports develops overall athleticism and reduces injuries.

“If a sprain does occur, it’s important to treat it appropriately to avoid reinjury,” said Dr. Erickson. “Strengthening muscles around the joint and wearing a brace can prevent the injury from occurring again.”

Treatment

All sprains are not the same. You could experience a minor sprain that heals quickly or a more serious tear of a muscle or tendon that could cause disability without treatment. Because it’s not always easy to know if your sprain is something serious, you should see a specialist if pain lasts more than a few days.

The most effective first treatment for strains and sprains is RICE: Rest, Ice, Compression and Elevation. If this RICE treatment does not result in complete resolution within a few days, see a medical professional.

“If you can’t walk or play your sport without significant pain or discomfort, you shouldn’t participate until you see a doctor,” said Dr. Erickson.  “Doing so can cause additional injury to the joint or a new injury from trying to protect the sprain.” Other signs of a serious injury are immediate swelling, limping and the inability to bear weight.

Treatment by a sports medicine provider, physical therapist or athletic trainer will give you the best chance at a complete recovery. Sports medicine specialists understand injuries caused by sports and the treatments needed for a full recovery.  They can also counsel you about how and when to get back in the game to protect yourself from further injury.

Learn more about Banner Health’s pediatric and adult orthopedic services in case you or your child suffer a muscle strain or sprain.

Sports Medicine
Orthopedics

Muscle strain: treatment, causes, symptoms

Causes of sprain

Who is at risk of sprain

Symptoms

Levels of muscle strain

What not to do with a sprain

First aid

90 002 Diagnosis

Methods of treatment

Rehabilitation

Prevention sprains: simple rules

What is stretching

Stretching is a traumatic deformation of muscle fibers, which is typical for excessive physical exertion, intense sports. In this case, the muscle tissue can be partially torn – usually at the junction with the tendon.

Causes of strain

Muscle strain can occur for the following reasons:

• Physical activity that exceeds human capabilities.
• Excessively active movements with not stretched, not warmed up muscles.
• Sharp turn, braking, sudden change of direction.
• Fall.
• Impact.
• Stumbling, wearing uncomfortable shoes.

Who is at risk of sprain

• Athletes. Most often, muscles are injured when performing various physical exercises and playing sports. This happens as a result of too sharp muscle contraction, for example, with a sudden change in the direction of the load on the muscle. Muscle strain can also happen when doing stretching or flexibility exercises, especially with a partner. Accidental collision and falling can also lead to injury.

• Outdoor enthusiasts. Long walking over rough terrain, lifting weights, such as a backpack, from an uncomfortable position, neglecting to warm up before an amateur game of football or volleyball are particular causes of muscle strain.

Symptoms

Depending on the degree of muscle damage, the symptoms of muscle strain may vary. But the first signs are universal:

• Pain – may occur immediately or the day after the injury.
• Click – usually at the time of injury, a click is heard or there is a feeling that something is bursting or tearing;
• Weakness in the muscles – the injured limb loses strength when moving.
• Muscle spasms.
• Impaired mobility, loss of flexibility – the limb does not bend completely or does not bend at all.
• Inflammation, swelling – usually occurs over the damaged area the next day.
• Bruise or hematoma – formed during severe trauma, less often the skin around it turns red.

Symptoms and signs of a muscle strain may vary depending on which part of the body is injured. For example, stretching the neck muscles can cause headaches and even loss of consciousness, abdominal or back muscles – fever, shoulder – burning in the shoulders and chest. The severity of the symptoms in each case depends on the severity of the injury.

Degrees of muscle stretching

1. First. A small number of fibers are torn, there is little pain, there are practically no bruises and swelling. Such an injury often resolves on its own. Recovery will take up to three weeks with rest.

2nd. Damage to a large amount of muscle fibers occurs, but the muscle does not rupture. In this case, the pain is more pronounced, the joint swells, bruises and swelling appear. Also, a characteristic symptom will be pain during movements, a decrease in the amplitude of movement itself. There is a reason to see a doctor. Recovery can take 3-6 weeks.

3. Third. The most severe injury in which there is a complete rupture of muscle fibers or ligaments. The pain is unbearable, there are violations in the work of the joints. Typical symptoms are bruises, tumors, a visible gap is possible at the site of the damaged area. These symptoms require immediate medical attention. In some cases, surgery is required to repair damage and prevent severe complications. Recovery takes an average of 3 months.

What not to do in case of sprain

Heat and rub the injury site

Heat treatments and massage are indicated only on the 3-4th day after sprain to improve blood circulation, accelerate the resolution of hematoma, swelling and healing. Immediately after the injury, these manipulations have the opposite effect.

Take alcohol

Alcoholic drinks aggravate swelling, slow down tissue repair.

Continue work or exercise through pain

Sprained ligaments or muscles need rest to recover quickly. Only after some time it will be possible to start performing special exercises that help you quickly return to your usual life.

Ignore the injury, self-medicate

If you do not consult a doctor in time for sprain, especially severe, joint instability, tendinopathy, arthrosis, polymyositis may subsequently develop. Complications with sprains of the paravertebral muscles can be a concussion of the spinal cord or hemorrhages in it.

First Aid

In case of muscle strain, the following are recommended first of all:

• Rest – the patient should be placed on a horizontal surface of medium hardness. Avoid physical exertion, especially on the damaged area, and sudden movements will take at least a few weeks.
• Cold – After an injury, a cold compress should be applied as soon as possible, preferably ice wrapped in a towel or napkin. It is recommended to keep the compress for at least 20 minutes, and then apply ice every 4 hours for 48 hours.
• Fixation bandage – the damaged area should be supported with an elastic bandage, bandage or splint.
• Elevated Position – The injured arm or leg must be kept elevated to drain blood and reduce swelling.

Diagnostics

Grade 1 sprains usually do not cause much discomfort and will resolve themselves if the person remains calm. With the second and third degrees, one cannot do without the help of a traumatologist. Timely and accurate diagnosis allows you to correctly identify problems in the early stages and prescribe the appropriate treatment. The survey includes the following steps:

• Examination – the traumatologist examines the damaged area, palpates, determines the degree of stretching.
• Ultrasound and MRI – in some cases, it is difficult to diagnose a sprain and determine the degree of injury with the naked eye. Ultrasound examination allows you to visualize the condition of soft tissues, to exclude the likelihood of a fracture. To eliminate doubts and clarify the picture, an MRI is done.

Methods of treatment

The treatment of muscle strain is a complex therapy aimed at restoring the mobility of the injured part of the body, as well as reducing pain.

Medicines – prescribed to relieve inflammation, reduce pain and accelerate tissue regeneration. Applicable:

• non-steroidal preparations;
• chondoprotectors, eg Artogistan;
• warming gels and ointments;
• creams and balms;
• decongestants;
• medical patches;
• agents for improving tissue trophism;
• hyaluronic acid Armaviscon for tendinopathies.

Splint or plaster – is applied to a stretched muscle, which allows you to remove part of the load and fix the injured tissue.

Surgical treatment – may be necessary if there is a partial or complete rupture of the muscles, separation of the muscle from the attachment site.

Physiotherapy – are prescribed from 3-4 days after the injury.

• Electrophoresis, usually with an anesthetic.
• UHF-therapy – improves microcirculation, accelerates regeneration, reduces inflammation.
• Magnetotherapy – a specific type of exposure to a magnetic field (low-frequency constant or pulsed), accelerates the regeneration of soft tissues, normalizes metabolic processes.
• Amplipulse – exposure to low-frequency current on the body, accelerates recovery after injuries and operations.

Therapeutic exercise

Therapeutic exercise can be used to make the damaged muscle elastic and toned again. A specialist – an exercise therapy doctor – selects a set of exercises individually, depending on the degree of damage and localization.

Rehabilitation

Treatment is only the first part of a muscle recovery plan. To overcome the remaining stiffness, loss of flexibility and strength, the doctor develops a rehabilitation program. It may include:

• Therapeutic exercise – specially selected exercises are performed at this stage in order to restore strength and elasticity to the damaged muscle.
• Muscle stretching exercises. Start with a very light load and smooth movements, but do it regularly.
• Power gymnastics – as the condition improves, the load can be gradually increased.
• Massage Therapy – Useful for mild to moderate sprains by relieving muscle spasms, fighting inflammation and promoting muscle relaxation.

Prevention of sprains: simple rules

No one is immune from muscle strain. But it is quite possible to significantly reduce the risk of such injuries – both during training and in everyday life.

• Warm up
  Do a simple dynamic stretch before engaging in intense physical activity. It improves blood circulation and raises body temperature, which allows muscles to contract and relax more intensely.
• Use elastic bandage
  It allows you to fix the problem muscle in a potentially dangerous period.
• Be active
  Every day, do what you can to strengthen your muscles and ligaments, slowly increasing the intensity of exercise.
• Take vitamins
  Make sure you get enough calcium, magnesium and iron in your diet – or take the important elements in the form of supplements.
• Take your vitamins
  Try to keep your body hydrated, drink enough water to keep your muscles supple.
• Comfortable shoes
  Proper equipment is half the battle in preventing sports injuries. Therefore, when choosing sneakers or trekking shoes, you will have to take into account the individual characteristics of the foot, the type of sport, weather conditions and terrain. For everyday life, choose models with a relatively small stable heel and use special orthopedic insoles.

Pre-workout warm-up set

Try our set of exercises, developed in collaboration with experts: this is a workout that takes into account the specifics of sports injuries.

Attention! If you’ve recently been injured, check with your doctor before you start exercising to see if it’s right for your body.

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symptoms, causes, treatment, prevention at home

What is muscle strain

Muscle strain is a traumatic stretching of muscle fibers. It appears when the patient “goes too far” with physical activity, as well as with falls and other domestic injuries.

There are three degrees of muscle strain:

1. With it, a small number of fibers endure rupture, and the person experiences pain, which often resolves without intervention. The main thing is to keep calm.
2. Here the joint swells, the pain intensifies. Already a reason to see a doctor.
3. This is most often a complete rupture of the ligament, the pain is unbearable, there are disorders in the joints. You need to see a doctor immediately!

Symptoms of muscle strain in adults

Symptoms of muscle strain are quite pronounced:

• the joint swells;
• the pain gets worse every hour;
• sometimes there is a bruise or hematoma;
• partial loss of limb/joint function.

Causes of muscle strain in adults

At risk are those whose work involves lifting weights, as well as those who are in an uncomfortable position for a long time. As the specialist explains, most often people suffer from sprained calves – the muscles of the lower leg and knee joints. The upper limbs also fall under the distribution – the ligaments of the hands suffer, especially in the place where the wrists are. This mainly happens in those moments when a person falls on an outstretched hand. Both the elbow and the back can suffer from sprains.

Muscle strain can be caused by increased temperature and, conversely, by cooling – when a person is cold, his muscles become wooden, and because of this, the likelihood of their stretching increases.

The next reason is falls on the ice in winter, at such times emergency rooms are usually overcrowded.

Muscle strains are a common problem for people who start exercising in the gym and immediately quite hard. Many skip and do not do warm-up exercises and get injuries to their arms, legs, back and neck because of this.

Treatment of sprains in adults

If you have a grade 1 sprain, it often does not require treatment. You will need to keep calm, and after a couple of days the pain will subside on its own.

With moderate muscle strain, you will be saved by exercises from physiotherapy exercises, medicines, massages. Treatment can be prescribed by a physiotherapist, but strictly individually.

Bandages and splints can be used for muscle sprains, they relieve part of the load and fix the injured muscle.

Unfortunately, there are also severe cases where surgery may be necessary. This happens when it breaks.

Diagnosis

As mentioned above, first-degree sprains can only be treated with rest. But in other cases, when the pain does not subside, the injury site swells and worries, you should consult a traumatologist. If the pain is unbearable, aggravated and occurred at night, do not endure it, go to a 24-hour emergency room.

The doctor will examine the muscle, take the necessary pictures and prescribe treatment based on the degree of damage to the muscle.

Modern methods of treatment

• Peace. A person with an injury needs bed rest. That is, for 48 – 72 hours, all physical activity should be absent. This method helps with the first degree.
• Ice application. Apply ice or frozen meat wrapped in a towel every 2 hours for 15 minutes for 2 days. Don’t get burned!
• Fixation. It is important to fix the damaged muscle, you can do this with a special fixative or elastic bandage.
• Anti-inflammatory drugs. Use them after consulting your doctor.
• Ointments. They can be used after a few days to eliminate unpleasant symptoms.

With proper treatment, the problem will go away in 5-10 days.

In difficult situations and ruptures, surgery is required.

Prevention of muscle strain in adults at home

Many sportsmen, especially beginners, skip warm-up exercises. And it just is the prevention of stretching. Remember – before you start playing sports, whether it’s running, exercising with “iron” in the gym or even yoga, do a warm-up to warm up your joints. It is she who will save you from serious injury.

When lifting weights, at work or at home, you need to transfer the main weight of the load to your back and legs, you need to lift it due to the movement of the entire body, and not just the arms or legs.

Popular questions and answers

Orthopedic doctor Roman Zharin answered our popular questions on muscle strain .

How to give first aid for muscle strain?

First aid is quite simple.

The first step is to put the patient on a horizontal surface of medium hardness, the position of which brings a minimum of discomfort.

The second is the use of non-steroidal anti-inflammatory drugs, ointments should be applied to the disturbing place.

Once, for severe pain, you can take painkillers containing non-steroids.

And most importantly – peace, peace and peace again.

When should I see a doctor for a muscle strain?

In principle, it is always better to consult a doctor.