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Prevent strains and sprains

Complete tasks with ergonomics in mind

What are strains and sprains?

Strains and sprains are some of the most common injuries reported to SFM. Strains are soft tissue injuries that can affect muscles, nerves, tendons, joints and cartilage in the limbs, neck and lower back. Sprains are injuries to the bands of tissues — ligaments — that connect bones together.

Create an ergonomic program

Strain and sprain injuries are often caused by completing tasks that were set up without ergonomics in mind. Ergonomics is the study of the relationship between people and their activities, equipment and environment.

Tasks might be too heavy, awkward or repetitive for employees to safely compete, which increases their chances of developing musculoskeletal disorders (MSDs).

As an employer, it’s important to ensure your employees maintain their comfort and safety while completing tasks to reduce their risk of developing strain or sprain injuries. We offer a sample ergonomic program to help you develop one for your organization.

Download program sample  

Best practices for reducing strains and sprains

To optimize ergonomics and reduce strains and sprains follow these best practices:

Determine the causes of strains and sprains at your organization

Evaluate employees’ job tasks and identify those with potential risk factors

Reduce hazards in employees’ job tasks

Identify and prioritize risk factors

The most important first step in preventing strains and sprains is identifying potential hazards and risk factors. Force (intensity of exertion), frequency (how long and often a task is completed) and awkward position (not maintaining a neutral position) are the three main ergonomic hazards. Risks elevate when these hazards are combined. Follow these steps to identify risk factors:

  • Conduct walkthroughs of your facility to look for hazards
  • Use checklists to help identify risk factors
  • Assess your organization’s past injury data to identify where prior strain and sprain injuries occurred
  • Poll workers to identify tasks that cause discomfort or pain

Hierarchy of safety and ergonomic solutions

After prioritizing hazards, determine what controls (corrections) to put in place. There are several options, and some are more effective than others.

Categories of actions/safety controls have been rated by effectiveness by the National Institute for Occupational Safety and Health (NIOSH) as shown in the diagram below. Controls at the top of the pyramid are most effective, so focus on these when implementing solutions to reduce strains and sprains.

For example, it’s much more effective to physically remove or replace a hazard, than it is to change the way people work or have employees wear personal protective equipment (PPE).

Hierarchy of controls from most effective to least effective: 1) Elimination: Physically remove the hazard. 2) Substitution: Replace the hazard. 3) Engineering controls: Isolate people from the hazard. 4) Administrative controls: Change the way people work. 5) PPE: Protect the worker with Personal Protective Equipment

Strain and sprain safety solutions by risk type

To guide you in finding safety and ergonomic solutions your organization can implement to prevent or reduce strain and sprain injuries, check out these examples listed below for each risk type. Solutions for each category are listed in order from most to least effective following the hierarchy shown above.

Examples of force risks:
1. Handling and lifting loads, especially when bending and twisting
2. Repetitive or high force tasks
3. Awkward and static postures or prolonged sitting and standing

Possible solutions/controls:

Eliminate

• Avoid unnecessary material handling; combine operations or reduce distance items are moved

• Avoid lifting by using mechanical equipment like forklifts, vacuum lifts, cranes, etc.

• Use carts, conveyors and other equipment to avoid carrying and reduce push/pull forces

Substitute

Reduce the size of bins or boxes to reduce the weight handled

Engineering controls

• Provide handles when possible (cutouts, straps) for easy grip of containers

• Use a counterbalance for heavy tools

Administrative controls

Limit the number of items handled or lifted at one time

Examples of awkward position risks:
1. Twisting
2. Bending at the waist
3. Lifting or lowering items above shoulder height or below the knees

Possible solutions/controls:

Eliminate

• Practice good housekeeping and remove clutter to eliminate reaching

• Store materials between mid-thigh and chest height

Engineering controls

• Provide adjustable chairs and workstations

• Use equipment such as lift tables and adjustable pallet jacks to raise product and work off the floor

• Rearrange work areas to keep frequently used materials and tools in front of and close to employee

• Use lifts with turntable or roller tops to reduce reaching

• Angle boxes and containers at a 45-degree angle to allow for easier access (while loading and unloading items in boxes)

• Redesign work area to encourage employees to pivot their feet and step rather than twist

Examples of frequency risks:
1. Continuous use of specific body part during entire shift
2. Highly repetitive work tasks (15 or more times per minute)
3. Rushing to complete tasks

Possible solutions/controls:

Eliminate

Automate processes through machines or robots

Administrative controls

• Rotate employees to less repetitive jobs; every two to four hours is best

• Expand the job to include a greater variety of tasks (job expansion)

• Split work among two or more employees

• Allow for rest periods

Examples of other risks:
1. Environmental (heat or cold)
2. Vibration
3. Contact stress

Possible solutions/controls:

Substitute

Purchase equipment with less vibration

Engineering controls

• Consider anti-vibration gloves (if applicable)

• Place padding on work surface edges to reduce contact stress

• If the job requires standing, provide anti-fatigue mats and a footrest or rail to raise one leg

• Select hand tools appropriate for the job as outlined by the CDC   

SFM ergonomic resources

National Institute for Occupational Safety and Health resources