L2A1: Soft Tissue Damage

As we know, and as we’ve harped on about before, winter is a great time – but it brings with it various hazards you should be aware of – especially when working a physical job.

One of the major sources of injury during winter is pulls, sprains, strains, and related injuries. So, we wanted to take a minute and give you some hot tips on how to avoid pulling something you shouldn’t during the cooler months of the year.

Warm-Up and Stretching

Before engaging in any physical activity or heading out into the cold, it's essential to warm up your body and perform stretching exercises. Gentle warm-ups increase blood flow, loosen muscles, and improve flexibility, reducing the risk of strains or sprains. Focus on stretches that target your lower back, legs, and shoulders to prepare your body for the demands of winter activities.

Maintain Good Posture

Whether you're shovelling blue metal, carrying heavy loads, or participating in winter sports, maintaining proper posture is crucial. Avoid slouching, and instead, keep your spine aligned and your core engaged. Use your legs to lift and bend at the knees rather than putting strain on your back. Practicing good posture helps distribute the weight evenly and minimizes the stress on your muscles and joints.

Use Proper Lifting Techniques

If you happen to be picking up heavy items, use proper lifting techniques. When lifting heavy objects, it's important to use proper lifting techniques to protect your back and minimize the risk of injury. Bend your knees, keep your back straight, and lift with your leg muscles while engaging your core. Avoid twisting or jerking movements while carrying loads, and if the object is too heavy, ask for assistance. Remember to take breaks and never overload yourself with too much weight at once.

Wear Appropriate Footwear

Don’t forget to wear appropriate footwear. Slippery surfaces are a common hazard during winter. Wearing appropriate footwear with good traction is essential to prevent falls and subsequent injuries. Invest in sturdy boots or shoes with non-slip soles to provide stability and grip on icy or snowy surfaces. Additionally, warm and insulated footwear will keep your feet comfortable and protect them from the cold temperatures.

Take Regular Breaks

And finally, don’t forget to take regular breaks. Engaging in repetitive activities or staying in the same position for extended periods can strain your muscles and increase the risk of soft tissue injuries. Take regular breaks during winter activities to rest and stretch your muscles. Listen to your body's signals and don't overexert yourself, as fatigue can impair your judgment and lead to accidents. And don’t forget to hydrate on your break!

If you follow the above steps, then you’ll be safer on site than if you don’t – and hopefully won’t do your back in because you didn’t warm up properly. Remember, safety is everyone’s responsibility – so make sure you look after yourself!