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The Number 1 Injury That Can Be Prevented (But We Still See in The Clinic Daily)

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The Number 1 Injury That Can Be Prevented (But We Still See in The Clinic Daily)

Some injuries are completely unavoidable. For example, if you break your leg in an unfortunate incident during a sports match, there is not much you can do to prevent it! However, many injuries can be prevented. In this blog, we will discuss the top preventable injuries that we see in our clinic and give you some simple tips on how to reduce the risk of suffering from them.

Neck Pain

Neck pain is a common condition in our clinic, especially among office workers. This is because many office workers spend most of their time in one position for an extended period of time, which can be deleterious, especially if this is done with bad posture. Most of the time, this can be avoided by following simple steps.

  1. Ergonomics

Make sure you have the right desktop setup, whether you work from home or in the office. Check with the human resources department, as many employers offer free ergonomic tests. Make sure you have a good support chair or use a standing chair. The top third of your computer screen should be at your eye level. Your arms should be parallel to the floor when you are writing or using the keyboard. Laptops often require you to tilt your head down to look at the screen, so it may be useful to connect your laptop to a separate monitor.

Ergonomics – Correct and incorrect sitting posture when using a computer
  • Break

Make sure you take regular breaks during the work day to avoid long periods in the same position. A 2-3 minute break every hour when you get up and move is an excellent way to avoid joint pain due to being sedentary. It might be a good idea to set an hourly reminder on your phone or smartwatch to motivate you to do this.

  • Strengthening And Stretching

Regular exercise and especially strengthening exercises that ensure your neck and the surrounding muscles are flexible and have been shown to be effective in reducing the risk of developing neck pain.

Our physiotherapists can prescribe specific exercises for you based on your needs; you can book an appointment here.

  • Overuse injuries

Overuse injuries are those that occur when too much demand is placed on muscles, tendons, ankles, and bones over time. Overuse injuries are common in people who start a new activity that is strenuous or increase the amount of exercise they do in a short period of time.

Common examples of overuse injuries include fractures, Achilles tendonitis, and joint pain. To help avoid overuse injuries, follow the simple tips below.

  • Don’t Overdo It!

If you are starting a new activity or starting a new sport, make sure you take it slowly at first and don’t push too hard. Putting too much weight on your body by doing too much too quickly is one of the most common causes of injury. Be sure to start small and gradually increase your activity over a period of weeks/months.

You can also speak to one of our physiotherapists at Physio Fit who will guide you and give you advice on work management to help reduce your risk of overuse injuries.

By understanding and following these tips, you can help reduce your risk of preventable injuries and the need to see a physiotherapist. It’s important to warm up and stretch before physical activity, take regular breaks, and not push yourself too hard to avoid injury. Additionally, proper body mechanics and ergonomics can help reduce your risk of injury.

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