“If you try the best you can, the best you can is good enough.”
Radiohead, Optimistic
Don’t WRIST Injury – Positioning and Stretching Can Help
Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)
Wrist injuries and corresponding pain are common work-related musculoskeletal disorders that can have detrimental consequences. Repetitive hand movements completed on the job is often a key culprit, however, improper positioning of the wrists, forearm and shoulder can also be a factor. Keyboarding, use of a mouse and extended periods of sitting at a computer in one position can lead to symptoms like wrist and forearm pain, weakness, numbness or tingling in the fingers and in some cases, development of cysts or nodules around the wrist joint and tendons.
Injuries to the wrist are particularly troublesome as we heavily require use of our hands throughout the work day. Barr, Barbe and Clark (2004) reported that work-related musculoskeletal disorders of the wrist and hand cause the longest absences from work and as such, are associated with greater losses in productivity and wages than injuries in other body areas. This research was also supported by a more recent study, which found that lost productivity costs related to hand and wrist injuries was roughly $411 million dollars per year and this was the highest among any other injury type studied (de Putter, Selles, Polinder et al., 2012). There are some strategies that can be used to prevent and address wrist pain, but it is essential to keep in mind that as with any other potential for injury at work, the worker, work station and job demands must all be considered. Some great strategies to address wrist pain at work include:
- Take regular breaks to stretch and allow your wrists to rest. If needed, use a timer on your computer to tell you when it is time to take a break. There are several free timers you can download and use such as Focus Booster (available for download at https://www.focusboosterapp.com/download) or Orzeszek Timer (available for download at http://www.orzeszek.org/dev/timer/)
- Alter your job demands between typing, using the phone, filing or other duties that reduce strain on the wrist.
- Ensure you are positioned so that your wrists remain in a neutral position during typing. This may require adjusting your keyboard, mouse or chair.
Many other great solutions to address wrist pain at work can be recommended by an Occupational Therapist, with solutions ranging from low to high cost. For more information, check out Entwistle Power’s free Office Ergonomic E-Book or contact an Occupational Therapist to help meet the ergonomic needs of your organization.
Resources
Barr, A., Barbe, M. & Clark, B. (2004). Work-related musculoskeletal disorders of the hand and wrist: epidemiology, pathophysiology and sensorimotor changes. J Orthop Sports Phys Ther. Oct 2004, 34 (10), 610-627.
de Putter, C., Selles, R., Polinder, S., Panneman, M., Hovius, S. & van Beeck, E. (2012). Economic impact of hand and wrist injuries: health-care costs and productivity costs in a population-based study. J Bone Joint Surg Am. 2012, 94:e56 (1-7).
http://www.ccohs.ca/oshanswers/ergonomics/office/mouse/mouse_problems.html
Inspired
Savour Without The Salt
Eating well for a healthy heart requires you to monitor your intake of salt. Sodium can lead to high blood pressure and water retention, both of which can lead to heart disease. Salt is mainly used as a seasoning, but the good news is there are many alternatives to promote tasty meals without the need to add sodium. Check out some of these delicious low-sodium recipes from Health.com and eat for a healthy heart today!
Inspired
“Be who you are and say what you feel because those who mind don’t matter and those who matter don’t mind.”
Dr. Seuss
Heart Attack Recovery
In our ongoing dedication to promote awareness during Heart Month. We found this great information from the Canadian Association of Occupational Therapists (CAOT) on the role of Occupational Therapy in heart attack recovery. As a heart attack is a life-altering event, often requiring permanent lifestyle changes, occupational therapists can help people to recover from the initial incident, to rebuild a life of function, and to promote change that will help with prevention. Thanks to CAOT for your great description of how we help:
Take Heart. You can still do what’s important to you!
Heart disease has a major impact on an individual’s quality of life. It can lead to discomfort or chronic pain, activity limitations, disability and unemployment. “An estimated 345,000 Canadians aged 35 to 64 reported living with heart disease. More than a third (36%) of these reported needing help with household tasks or personal care” (Heart and Stroke Foundation of Canada, 1999). Heart disease requires lifestyle changes to prevent progression of the disease, further cardiac events and activity restrictions.
An occupational therapist in conjunction with other team members will help you determine what activities you can safely perform and how to modify activities to decrease the amount of energy required. This is important in achieving the maximum result from limited exercise capacity.
Try these occupational therapy strategies…
1. Use body mechanics: Smooth, rhythmic and repetitive motions are easier on your heart. Remember to breathe regularly. Avoid lifting or carrying heavy objects. Sit to work whenever possible, for example when ironing or chopping vegetables. Avoid lifting or carrying heavy objects. Slide objects or use a cart if possible. Change position frequently; this allows different muscles to work, increases circulation and prevents fatigue.
2. Simplify tasks: Break the activity into small steps, i.e. preparation, activity, clean-up and final phase. Take frequent small breaks throughout the activity rather than fewer long rest periods. Adjust work heights and areas to fit you. The most frequently used items should be located between waist and chest heights. Avoid working with arms above shoulder level.
3. Remember physical conditioning: Follow a regular cardiovascular exercise programme as approved by your physician. An important element in maintaining cardiovascular activities is enjoyment; be creative – park a distance from work and walk in, join a mall walking program, exercise with a friend.
4. Recognize emotions: Anger, frustration, anxiety, and stress all increase the heart rate. Be aware of what creates stress for you and how you handle it. Try not to bottle up feelings – build your supports and talk to them. Decide on your priorities and learn when to say “No”. Pay attention to the activities that are stressful and schedule yourself accordingly, i.e. avoid unnecessary driving in rush hour and bad weather. Get enough sleep, rest, and maintain healthy eating habits. Work off tension appropriately.
Laughter Therapy
Weekly Mind Bender
What always runs but never walks, often murmurs but never talks, has a bed but never sleeps, has a mouth but never eats?
A river.
Inspired
Check out the story of “Danceabilities,” a dance studio giving children with special needs a place to express themselves and enjoy social activities together.
Know The Signs of Heart Attack
February is Heart Month in Canada and during this month we will be featuring heart healthy articles and tips on our blog. One of the most important tips we feel everyone should know is how to recognize the signs of a heart attack. We’ve shown this previously on our blog, but it’s one of my favourite awareness videos. Check out the following from Go Red For Women featuring Elizabeth Banks and know the signs… doing so could save a life.