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November 2017 

Repetitive Strain Injury On the Rise

We have all heard the terms tendonitis, carpal tunnel syndrome and tennis elbow. These conditions are only a few examples of a trauma disorder called repetitive strain injuries (RSI), and according to the Centers for Disease Control (CDC), they are on the rise. The widespread use of computers and smartphones are the main reasons, but there are many other causes to this potentially disabling illness.

Symptoms of RSI include tingling and extremity weakness as well as intermittent shooting pains in the hands, wrists, forearms and back. Take these simple steps to avoid some causes of RSI:

• Adjust the keyboard so that it is flat and at or below elbow level (this helps you type with your wrists in a neutral position). Consider an ergonomic keyboard, which is designed to keep your wrists in a neutral position while typing.
• As you are typing, do not bend your wrist in any direction (left, right or upwards).
• As with the keyboard, keep your wrist in a neutral position when using the mouse.
• Take a break away from using your computer from time to time. Perform other tasks or get up and walk around.
• Sit up straight! Bad posture is a primary risk factor in RSI. Choose and adjust your seat so that you sit up straight, rather than leaning forward over the keyboard.
• RSI can progressively get worse over time, so if you are showing signs or symptoms, visit your doctor.

 

Managing Back Pain and Injuries

Low back pain is a common and costly type of workplace injury. As the leading cause of disability among people ages 19 to 45, low back pain costs the U.S. $60 billion per year in treatments and is the No. 1 reason for missing work. In fact, 33% of workers’ compensation payments and medical costs stem from back injuries

Similarly, back injuries at Skidmore College are the most frequent and costly to the college and employee. 

Proper lifting techniques is proven to be effective in reducing back injuries.

Below are some helpful hints to ensure safe lifting:

• Get as close to the load as possible: The further it is from the center of your body, the greater the strain imposed on your back. Bend your knees and use your legs to lift.
• Avoid picking up heavy objects placed below your knees: Try to ensure heavy objects are placed and stored above knee level and below shoulder level. If a load is too heavy to be lifted comfortably, use a mechanical aid or break it down and carry smaller loads separately.
• Keep your back straight: Don’t bend at the waist when reaching to lift an object. Keep the natural arch in your lower back, which distributes the load evenly over the surface of spinal disks. Never bend, lift and twist at the same time.
• Take small strides and maintain good balance while carrying a load. Also avoid twisting your upper torso while carrying objects.
• Tighten your stomach muscles: This helps prevent your spine from twisting. If you lift a load and need to place it off to one side, turn by moving your feet.
• Stay in good physical condition: A protruding stomach is an extra load carried away from the center line of the body and prevents you from holding a lifted object close.
• Stretch and loosen up before work: Research has shown that trunk flexibility and mobility is significantly lower in the morning than later in the day, increasing the number and severity of back strains at this time. A few minutes of stretching can warm up cold stiff muscles and tendons and help to avoid injuries.

 

Winter Slipping and Falling Hazards

Did you know that despite all the great work Facilities does to clean up after a snowstorm, Skidmore College has numerous slip, trip and fall injuries every year? Considering our location, we can expect slippery conditions when the snow flies.

A little planning ahead and giving yourself sufficient time to get to your class or office will go a long way, but there are other things you can do to protect yourself from a serious fall and injury.

• When walking on steps, always use the hand railings and plant your feet firmly on each step.
• Use special care when entering and exiting vehicles—use the vehicle for support.
• When walking on an icy or snow-covered walkway, take short steps and walk at a slower pace so you can react quickly to a change in traction.
• Bending your knees a little and taking slower and shorter steps increases traction and can greatly reduce your chances of falling. It also helps to stop occasionally to break momentum.
• Look out for "black ice." Even if the walkway appears to have been cleared, thawing and refreezing is common on our hilly campus. Water vapor can freeze on cold surfaces and form an extra-thin, nearly invisible layer of ice that can look like a wet spot on the pavement.
• Try not to carry too much. Leave your hands and arms free to better balance yourself.
• Always be prepared to fall and never use your arms to break your fall. If you fall backward, make a conscious effort to tuck your chin so your head avoids striking the frozen ground.
• Walk carefully when entering buildings. Remove as much snow and water from your boots as you can and take notice that floors and stairs may be wet and slippery.