Preventing Soft Tissue Injuries Preventing Soft Tissue Injuries Company Harlan McPhee North McPhee South Powerhawke Ravex Richards Company Using the Form Job Name * Job Name and/or Number Date * Preventing Soft Tissue Injuries Soft tissue injuries, such as muscle and tendon strains and tears, are the leading cause of injuries in the Phalcon group of companies. In the human body, bones are designed to carry weight. Soft tissues like muscles, ligaments, and tendons are designed to move bones or stabilize bones. When we position ourselves so that bones bear the physical forces involved in our tasks, we use our parts as designed and can work virtually forever without wearing them out. When we position ourselves so that soft tissues bear the physical forces involved in our tasks, however, we create microscopic damage in them that accumulates over the years, until one day, snap, there goes a ligament or a tendon or a muscle when only a minimal amount of pressure was applied to it. Of course, we also risk overloading them so much that they snap before microdamage has a chance to build up. There are two approaches to preventing these types of injuries. The first is to allow microdamage to heal when it occurs. When soft tissues are overused, acids build up that inhibit the body’s ability to repair the damaged tissue. By performing simple stretching exercises on tissues you’ve been working hard, you release the built-up acid and let your body start to rebuild the tissue. These exercises don’t have to be formal or extensive – just taking a minute or two to stretch your arm straight and pull back on your fingertips, for instance, is all it takes. Also, you help your body heal when you give it the nutrients it needs and get plenty of rest, so be sure to stick to a healthy diet and plan for enough sleep and relaxation. The second approach to preventing soft tissue injuries is to work in ways that use the body as designed. In general, that can be accomplished by following these five principles: • Face forward. When you twist at the waist you wear out muscles, so as best you can keep your feet pointing in the direction you’re working. To move your upper body, move your feet. If you’re shoveling, step toward the pickup and step again toward the delivery. • Keep close. When you hold something heavy against your chest, most of its weight is supported by your spine, pelvis, legs, and feet. As you start to move it away from your chest, however, you place more and more force on muscles and other soft tissues and you expose them to overuse injuries. Keep loads as close to you as you can at all times. Working without reaching helps prevent microdamage to soft tissues. • Take a wide stance. By doing so, you distribute the downward forces over a larger area, reducing the amount of forces borne by your body parts. • Avoid bending at the waist. Like a crane, bending forward increases the forces as the angle gets lower and forces your lower back muscles to work harder. Keep yourself upright. Deep bends force your soft tissues to support up to 2/3 of your body weight, plus the weight of whatever it is you’re lifting. • Use support. When you rest a forearm on your knee or hold the bumper of a truck while you’re squatting or hold a handrail as you lower yourself from a truck, you’re transferring forces from your own body to the objects supporting you, a remarkably simple way to help prevent injury. It can be tough to employ these techniques 100 percent of the time. That isn’t how life works. But if you can employ them 70 percent of the time, or 80 percent of the time, then over the course of your career you will decrease the damage you do to your soft tissues and improve your quality of life. Additional Comments Trainer Name * Attended By (Required) Toolbox Talk Attendee Attended By (Required) Toolbox Talk Attendee Attended By (Required) Toolbox Talk Attendee Attended By (Required) Toolbox Talk Attendee Attended By (Required) Toolbox Talk Attendee Attended By (Required) Toolbox Talk Attendee Attended By (Required) Toolbox Talk Attendee Attended By (Required) Toolbox Talk Attendee Attended By (Required) Toolbox Talk Attendee Attended By (Required) Toolbox Talk Attendee Attended By (Required) Picture Upload Drop a file here or click to upload Choose File Maximum upload size: 52.43MB reCAPTCHA If you are human, leave this field blank. Submit Δ
