How to Prevent Injuries From a Physically Demanding Job

Injuries suck. If your job requires you to be on your feet or constantly moving for extended periods of time, it can be a challenge to stay pain-free. While taking care of your body can be an arduous task sometimes, it’s an integral component so you prevent injury and stay on the job. 

Why Injuries Can Occur From Physically Demanding Jobs

Physically demanding jobs can produce either acute trauma injuries (i.e. sprained ankle, bruised knee) or overuse injuries (i.e. carpal tunnel or neck stiffness). While each type of injury has its own mechanism of action, an injury can be the result of many variables, such as body type, prior injury history, nutrition, exercise, and more. 

How to Prevent Injuries From Your Job

While preventing injuries from your job may not be a one size fits all approach, there are 8 actions you can take to put you in the best position to prevent injury. 

1. Wear Protective Equipment

If your job has the risk of enduring physical blows (i.e. construction, P.E. teacher) or other acute trauma (i.e. falling down stairs), wearing protective equipment, such as ankle wraps, knee sleeves, or hard hats, can provide an extra layer of protection.

2. Stretch Before and After Work

Stretching before and after work, whether only a few minutes of quick stretches, or taking a short yoga class, should be part of your regular routine. Not only will stretching inhibit muscle soreness that can be a precursor for injury, but consistent stretching also improves range of motion, posture, and provides stress relief.

3. Stay Active Outside of Work 

Engaging in additional activities outside of work is also a key component to preventing injuries. Whether you enjoy hiking, yoga, or cycling, an active body can keep muscles and joints healthy and prepare you for the rigors that come with your physically demanding job. 

4. Always Protect Your Back

Back pain is one of the most common workplace injuries, so protecting your spine is crucial. Utilizing your hips and knees whenever bending over, as well as maintaining good posture if sitting are critical to protecting your spine from injury. 

5. Stay Hydrated at All Times

Water makes up 60% of the human body, making it an essential ingredient for your body to function properly. Muscles and joints need adequate fluid to prevent injuries, so when your body is dehydrated, you can fatigue more easily and lose concentration, both of which can lead to injuries.

6. Visit a Chiropractor

Chiropractors can be especially helpful in preventing injuries. Chiropractors’ expert-based ability to assess and diagnose any issues with your body before they flare up is valuable. Their approach can keep your musculoskeletal system working properly so the body is less susceptible to injury.

7. Take Care of Your Feet

Your feet are the foundation of your body, so taking care of your feet is absolutely necessary. Wearing supportive footwear is especially helpful, and you can complement with orthotics for extra support. Additionally, combining a stretching and strength exercise routine with consistent foam rolling of the muscles in your feet can relieve tension and give you a solid base of support.

8. Try to Get Massages Regularly

Getting massages, whether with a massage therapist, or utilizing self myofascial release with a foam roller, can work wonders in loosening up tight muscles, restoring range of motion, and relieving pain in your muscles and joints. 

Prevent Injuries Today

Injuries suck. Never settle for being OK with an injury. Follow these 8 easy steps to put yourself in the best position for success!