Ergonomics for Construction Workers  |  Early Intervention Ergonomics

Simple Solutions • Ergonomics for Construction Workers

Welcome to the NIOSH comprehensive guide, Ergonomics for Construction Workers, tailored for construction workers, unions, supervisors, contractors, safety specialists, and human resources managers – essentially, anyone invested in fostering safer construction sites. In the demanding world of construction, some of the most prevalent injuries stem from tasks that push the human body to its limits. Workers frequently find themselves lifting, stooping, kneeling, twisting, gripping, stretching, reaching overhead, or contorting into awkward positions, putting them at risk of developing work-related musculoskeletal disorders (WMSDs). These disorders encompass a range of issues, including back problems, carpal tunnel syndrome, tendinitis, rotator cuff tears, as well as sprains and strains.

The mission is to offer practical, cost-effective solutions that can significantly reduce the likelihood of these injuries. We understand the unique challenges faced by construction professionals, and we are committed to making construction tasks more manageable, comfortable, and better aligned with the human body’s capabilities.

Did You Know…?

The construction industry ranks among the most hazardous sectors in the United States.

• In 1999, the number of back injuries in U.S. construction was 50% higher than the average across all industries (CPWR, 2002).
• A study (Cook et al, 1996) revealed that construction workers frequently report backaches, shoulder pain, neck discomfort, and hand-related issues.
• Material handling incidents alone account for 32% of workers’ compensation claims in construction, representing 25% of the overall cost of these claims. The average cost per claim is a staggering $9,240 (CNA, 2000).
• Musculoskeletal injuries can result in temporary or permanent disabilities, impacting both the worker’s income and the contractor’s profitability.

Things to Remember • Ergonomics for Construction Workers

Within this booklet, you’ll discover practical “Tip Sheets” illustrating how different tools and equipment can mitigate the risk of injury.  Construction sites have tried and tested these solutions. The construction industry’s diversity means that not all solutions will universally apply, but often, one trade can adapt ideas developed for others.

Please note that the information provided herein offers general guidance on how some construction contractors have effectively minimized workers’ exposure to musculoskeletal disorder risk factors. It’s crucial to recognize that the examples cited may not be suitable for all types of construction work. Furthermore, while utilizing the tools and equipment outlined in this booklet can certainly reduce the risk of musculoskeletal disorders, it does not guarantee their prevention. The information shared here does not introduce new obligations or establish specific standards or guidelines.

The overarching aim of Ergonomics for Construction Workers is to present solutions that are not only effective but also cost-efficient. While some remedies may exceed a $1,000 budget, potentially posing challenges for certain contractors, we firmly believe that successful implementation will lead to a rapid return on investment in many cases.

Disclaimer: The information provided in this article is for educational purposes only and should not be considered a substitute for professional advice. Always consult with an ergonomics expert before making significant changes to your workspace setup.

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Reduction of Work Related Injuries by 96%

 

 

Toe Scrunches

 

What are Toe Scrunches?

Toe scrunches are a simple foot exercise that involves scrunching or curling your toes towards the sole of your foot, and then releasing them. This exercise helps to strengthen the muscles in your feet, which can improve balance, stability, and overall foot health. It is a low-impact exercise that can be done virtually anywhere, and is often recommended for people who spend a lot of time on their feet or who suffer from foot pain or discomfort. To perform this exercise, simply sit in a comfortable position with your feet flat on the floor, and then curl your toes towards your sole, hold for a few seconds, and then release. Repeat this exercise several times a day for best results.

Early Intervention Benefits of this Stretch

Toe scrunches offer several potential health benefits, including:

• Strengthening the muscles in the feet: this exercise can help to strengthen the small muscles in the feet that are often neglected in regular exercise routines. Stronger foot muscles can improve balance, stability, and overall foot health.
• Improving flexibility: it can help to improve the flexibility of the toes and the arches of the feet. This can help to reduce the risk of foot injuries and improve athletic performance.
• Reducing the risk of foot problems: Regularly performing toe scrunches can help to prevent common foot problems such as plantar fasciitis, metatarsalgia, and Morton’s neuroma.
• Promoting circulation: Toe scrunches can help to promote circulation in the feet, which can reduce swelling and inflammation.
• Enhancing overall foot health: By strengthening the muscles, improving flexibility, and promoting circulation, toe scrunches can contribute to overall foot health and comfort.

It is important to note that while this can be a beneficial exercise for many people, it is important to consult with a healthcare provider if you have any underlying foot conditions or concerns.

These Early Intervention exercises are to improve health and fitness.
If you have an injury or illness, consult with a health care professional before attempting.

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Massage Foot Techniques  |  Early Intervention Ergonomics

Effective Massage Foot Techniques

Massage foot techniques are highly effective for relieving plantar fascia pain and general foot pain. Let’s discuss the importance of the plantar fascia, which is the tissue that extends from the heel to the ball of the foot, commonly referred to as the arch. Firstly, we will demonstrate a manual massage technique using our thumbs or fingers. By massaging this tissue from the heel to the ball of the foot for approximately three to five minutes, you can experience pain relief.

Another technique involves using a tennis ball, or any other type of ball you have available at home, such as a baseball or a racquetball. The focus remains on targeting the tissue within the arch, as you gently massage along the underside of the foot. Again, dedicating three to five minutes to this massage will provide effective results. Additionally, for acute or recently developed foot pain, a beneficial technique involves freezing a water bottle until it becomes solid. Placing the frozen bottle on the ground, you can roll it back and forth, similar to the tennis ball technique. This combines the advantages of both massage and ice, effectively reducing inflammation in the tissue along the underside of the foot. Once again, dedicating approximately five minutes to this massage will yield positive outcomes.

Early Intervention Benefits

Foot massage techniques offer numerous early intervention benefits for individuals seeking relief from foot pain. Firstly, these techniques actively promote relaxation by stimulating the foot muscles and improving blood circulation. Additionally, they help alleviate discomfort caused by conditions such as plantar fasciitis and general foot pain. Furthermore, foot massages assist in reducing inflammation and swelling in the feet, providing a soothing effect. Moreover, these techniques aid in relieving tension and stress, resulting in an overall sense of well-being.

Another advantage is that foot massages can enhance flexibility and range of motion in the feet, contributing to improved mobility. Furthermore, these techniques can be easily incorporated into daily self-care routines, making them convenient and accessible. Lastly, foot massages can promote better sleep quality by inducing a state of deep relaxation.

Incorporating foot massage techniques into your routine can effectively address foot pain while promoting relaxation and overall foot health.

These early intervention techniques are to improve overall health and fitness as well as help reduce work-related injuries.

If you have an injury or illness, consult with a health care professional before attempting.

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Heel Raises  |  Early Intervention Ergonomics

What are Heel Raises?

Heel raises, also referred to as calf raises or calf exercises, are a widely practiced physical activity that primarily targets the muscles in the posterior lower leg, specifically the calf muscles. Calf muscles consist of two key components: the gastrocnemius, the larger and more superficial muscle, and the soleus, located beneath the gastrocnemius.

Heel raises involve the controlled lifting of one’s body onto the toes while maintaining straight legs. This exercise is often performed as follows:

1. Assume a standing position with feet positioned hip-width apart and toes pointed forward.
2. Utilize a stable surface, such as a wall, bar, or any form of support, to place your hands for balance and stability.
3. Gradually raise your heels off the ground, transferring the weight of your body onto the balls of your feet.
4. Maintain the elevated position momentarily, allowing for the sensation of the calf muscles contracting.
5. Slowly lower your heels back down to the initial starting position.

Heel raises can be executed using both feet simultaneously or with one foot at a time, depending on personal preference and fitness goals. To intensify the exercise, individuals may opt to incorporate resistance elements such as dumbbells or specialized calf raise machines.

Early Intervention Benefits

Heel raises, or calf raises, offer several early intervention benefits for overall fitness and injury prevention. By incorporating heel raises into your exercise routine, you can:

• Strengthen Calf Muscles: it targets the calf muscles, including the gastrocnemius and soleus, leading to increased strength and endurance.
• Improve Ankle Stability: it engages the muscles surrounding the ankle joint, enhancing stability and reducing the risk of sprains or other ankle-related injuries.
• Enhance Workplace Performance: Strong calf muscles from this stretch can boost performance in work-related activities that involve running, jumping, or quick changes in direction.
• Prevent Shin Splints: Strengthening the calf muscles through this stretch can alleviate strain on the shins, reducing the likelihood of developing painful shin splints.
• Aid Achilles Tendon Health: Regularly performing this stretch can help maintain the health and flexibility of the Achilles tendon, reducing the risk of tendinitis or Achilles-related injuries.
• Promote Balance and Posture: The calf muscles play a significant role in maintaining balance and proper posture. Strengthening them through heel raises can contribute to improved stability and alignment.
• Reduce Lower Leg Injuries: By strengthening the calf muscles and improving ankle stability, this stretch can help prevent common lower leg injuries, such as calf strains or Achilles tendonitis.

Things to Remember

Remember, proper form and gradually increasing intensity are important when performing heel raises to minimize the risk of injury. As always, consult with a healthcare professional or fitness expert before starting any new exercise program.

These early intervention exercises are to improve overall health & fitness as well as help reduce work-related injuries.
If you have an injury or illness, consult with a health care professional before attempting.

Contact us for more information on how we can help your employees stay safe.

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Past Seminar: “Kiss Carpal Tunnel Goodbye”

“Kiss Carpal Tunnel Goodbye” is designed for employers who are interested in reducing carpal tunnel syndrome from their worker’s compensation claims and OSHA logs.

Wednesday, February 1st, 2017

Missouri Employer’s Mutual Chesterfield, MO

Thursday, February 9th, 2017 8:00 am – 3:00 pm

Stoney Creek Hotel & Conference Center Columbia, MO

Wednesday, February 22nd, 2017

Missouri Employer’s Mutual Independence, MO

Learn from the disciplines of physical therapy, occupational therapy, and ergonomics on the most effective ways to prevent and reverse the progressive occupational illness of carpal tunnel syndrome.

SPEAKERS:

• Paul Krewson, OTR, CEAS
• Tyler Brown PT, CEAS
• Mark Woodard Loss Prevention Specialist

TOPICS:

• Prevention and Early Intervention of CTS
• Post Offer Pre Employment Testing
• Overview of Surgery and Recovery
• HR and Work Comp Perspective

Ways to Prevent/Reverse Carpal Tunnel Syndrome

1. Ergonomic Workstations: One of the primary contributors to CTS is poor ergonomics. Ensure your workstation is properly set up with an ergonomic chair, keyboard, and mouse. Maintain a neutral wrist position to minimize stress on the median nerve, which is responsible for CTS symptoms.
2. Frequent Breaks and Stretching: Incorporate short breaks into your workday to stretch your wrists and hands. Simple exercises like wrist flexor and extensor stretches can help relieve tension and improve blood circulation.
3. Proper Typing Technique: Pay attention to your typing technique. Avoid excessive force on the keys and try to keep your wrists in a neutral position while typing. A split keyboard or an ergonomic keyboard can also help.
4. Wrist Braces and Supports: Consider wearing wrist braces or supports, especially if you’ve experienced CTS symptoms. These aids can provide stability and reduce strain on the wrists during repetitive tasks.
5. Anti-Inflammatory Diet: Nutrition plays a role in preventing inflammation that can contribute to CTS. Incorporate foods rich in Omega-3 fatty acids, such as salmon and walnuts, to reduce inflammation and support joint health.
6. Maintain a Healthy Weight: Excess body weight can increase the risk of CTS. Maintain a healthy weight through a balanced diet and regular exercise to reduce pressure on your wrists.
7. Proper Hand Posture: Be mindful of your hand posture during activities. Avoid excessive flexion or extension of the wrists and maintain a neutral position when using tools or performing tasks.
8. Stress Management: Chronic stress can exacerbate CTS symptoms. Practice stress-reduction techniques such as deep breathing, meditation, or yoga to keep stress levels in check.
9. Professional Evaluation: If you experience persistent symptoms of CTS, consult a healthcare professional or an ergonomics expert. Early diagnosis and intervention can prevent further damage.

Things to Remember

Prioritizing ergonomics, taking regular breaks, and adopting a healthy lifestyle are essential steps in maintaining wrist health. Remember, a proactive approach to workplace safety and ergonomics can go a long way in ensuring your well-being and productivity in the long run.

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Contact Us About Reducing Workplace Injuries

Healthy Employees are the Bottom Line! – Learn More!