Download ©Mercury Z, LLC. All Rights Reserved.

Overexertion
Safety
©Mercury Z, LLC. All Rights Reserved.
Overexertion injuries include strains, sprains and pulls, usually
resulting from improper lifting, pushing, pulling, holding,
carrying or throwing an object.
The most common overexertion injuries occur when a worker
becomes fatigued or performs a job in such a way that is
inconsistent with his or her current physical capabilities.
When muscles become fatigued, muscular capacity is reduced
and puts a worker at risk for an overexertion injury. As we get
older, adjustments need to be made in our work practices.
The three most common adjustments to avoid overexertion
injuries are: 1. Come to work refreshed and rested; 2. Slow
down a bit; and 3. Perform the task in smaller increments.
©Mercury Z, LLC. All Rights Reserved.
What is an overexertion injury?
Sprains – stretching or tearing ligaments
Strains – stretching or tearing tendons or muscles
Ligaments – very tough connective tissues, which connect bone to bone, and
hold the tendons in place and stabilize the joints tendon-muscle junction
Tendons – the tough, connective tissue which connects muscle to bone
Muscles – the tissue responsible for movement of joints. They are attached to
bone by tendons, and shorten to create movement of a joint
How Do Overexertion Injuries Occur?
Overexertion occurs when the load, whether lifted, carried, pushed, pulled or
otherwise handled, exceeds the limits of the human joint system doing the work.
Causes of Overexertion Injuries
•
•
•
•
•
•
•
•
•
Lifting
Repeated bending at waist
Bending and twisting
Long term bending at waist
Pushing/pulling
Carrying
Reaching
Long term poor posture – sitting or standing
Sitting while absorbing vibration through the body (truck driving)
©Mercury Z, LLC. All Rights Reserved.
Causes of Overexertion Injuries (Personal Factors)
• Aging and its loss of body flexibility
• Poor physical condition – losing strength and endurance to perform physical
tasks without strain
• Being overweight
Preventing Overexertion Injuries
Techniques for lifting and bending
 Assess the weight of the load
 Make sure your footing is stable & path is clear
 Always bend at the knees
 Hug the load
 Keep your back straight
 Avoid twisting your body
 Avoid heavy loads
 Get help with heavy loads
Procedures for Proper Carrying of Objects
If there is a mechanical device like a hand truck or pallet jack, use it!
Many of our overexertion injuries are associated with ladder handling. There
are ways to prevent such injuries:
• Always use the lightest ladder that you can for the task at hand.
• Carry your ladder to its destination without also carrying tools or other
objects. Make two trips if necessary.
• Walk the track first without the ladder, to identify any risks or hazards.
• Make sure the ladder is properly balanced while carrying.
• Talk to your supervisor about protective equipment that is available for
carrying ladders if you need further assistance.
©Mercury Z, LLC. All Rights Reserved.
Procedures for Pushing/Pulling
If you have the option, push rather than pull.
Some carts can be modified so persons of different heights can push with their
hands at the appropriate height.
Preventing Overexertion Injuries Through Warm-Ups,
Stretching, and Long-Term Exercise
There are two types of exercises to prepare an employee for the workday. The
first is a warm-up exercise to increase the blood flow and prepare the body for
vigorous work. The second is a stretching exercise to maximize the range of
motion for muscle groups or tendons.
A third type of exercise that is undertaken as part of a general fitness program
is a long-term exercise routine designed to strengthen muscles. This typically
involves weight bearing exercises.
Always consult with your Doctor before undertaking an exercise program.
Conclusion and Review of Key Recommendations
To avoid overexertion injuries, know your physical capabilities and make
adjustments in your work habits – slow down and work in smaller increments!
Use proper techniques for bending, lifting, carrying, pulling and reaching. For
example, instead of trying to pull all of the cables at one time pull it in shorter
segments. Plan the execution of the task ahead of time.
Instead of carrying heavy and cumbersome objects at one time, make several
trips, always walking the path empty-handed at first to identify any hazards.
Carry the object close to your body, and make sure that there is proper balance
when carrying a ladder.
©Mercury Z, LLC. All Rights Reserved.
Place frequently used materials within easy reach at your workstation, so that
you don’t have to stretch or twist. Keep your vehicle orderly, with most
frequently used tools within the closest reach.
Avoid twisting the body, which can cause muscle strains. For example, when a
tech picks up a tool, rather than rotating your body, rely mostly on arm motions
and foot pivoting to prevent injury.
Stretch and warm-up your body before undertaking physical tasks. Consider a
long-term exercise program, and keep your weight under control!
©Mercury Z, LLC. All Rights Reserved.