Workplace injuries are surprisingly common, with the Bureau of Labor Statistics reporting 2.6 million nonfatal workplace injuries and illnesses in 2023. These injuries run the gamut; they might be caused by moving or lifting heavy items, operating equipment or heavy machinery, repetitive or unfamiliar motions, or any number of scenarios. If you’ve experienced a sprain, strain, or shin splint at your workplace, read on for ways to help them heal – and when to seek professional help.
Common Workplace Injuries and Their Treatments
1. Ankle Sprains
These can happen in an instant, when you tread on uneven terrain, a slippery floor, or even trip over debris or an object in your path. A quick misstep can stretch or tear the ligaments around the ankle, causing discomfort, swelling, and difficulty walking. If you experience an ankle sprain, Rest, Ice, Compression, and Elevation (RICE) are your first lines of defense. If conditions persist and your sprain is more severe, it may also require physical therapy or a visit to a specialist for further evaluation.
2. Hamstring Strains
Hamstring strains can occur in a fast-paced environment (such as working in healthcare) where a sudden movement like a sprint or stretch can cause sharp pain in the back of the thigh, as well as swelling, bruising, and muscle weakness. You might even feel a pop or tearing sensation. Proper hamstring strain treatment includes rest, gentle stretching, and gradual strengthening exercises to promote healing and prevent future injuries.
3. Groin Pulls
A groin pull, or strain in the inner thigh muscles, often happens due to sudden side-to-side or twisting movements that occur when unloading heavy items or boxes. If you feel sharp pain in your inner thigh and experience swelling, bruising, or trouble moving your leg, rest and ice are essential. Follow the RICE method here too. For effective groin pull treatment, avoid strenuous activity, focus on flexibility exercises, and slowly ease back into your daily activities to prevent re-injury.
4. Shin Splints
Shin splints, a form of pain along the front of the lower leg, frequently affects those who suddenly increase their activity level. Since shin splints are caused by overworked muscles, improper footwear, or running on hard surfaces, they might occur when performing a repetitive activity on a warehouse floor or quickly ramping up physical exertion by walking quickly through a sprawling hospital without strengthening the muscles first. The best treatment is rest, ice, wearing supportive shoes with a stiff heel and special arch support, and gradually increasing activity levels to avoid excessive stress on the shins.
5. Neck Sprain
Known as whiplash, a neck sprain occurs when there’s a sudden change in movement (usually from an abruptly stopped vehicle) and the neck follows a motion similar to a cracking whip. This can happen to a forklift operator or truck driver who is stopped suddenly or experiences a crash. It’s often accompanied by swelling or inflammation, discomfort, and reduced flexibility. Neck immobilization accompanied by cold application (for the first 7-10 days) and medication is usually the first course of action. More serious cases require a healthcare provider’s care.
6. Overuse Injuries
Repetitive motions in the workplace can also lead to overuse injuries such as tennis elbow, runner’s knee, and Achilles tendonitis. These conditions develop when tendons and muscles are repeatedly strained without enough rest. If you’re wondering how to prevent overuse injuries, there are simple steps to follow: warm up properly, try to use different muscles throughout the day to reduce repetitive strain, and listen to your body’s signals to avoid pushing through pain.
Related: Don’t Let Cold Water Injuries Freeze You in Your Tracks
When to Seek Professional Help
While minor injuries often heal with rest and at-home treatments, certain symptoms indicate a need for professional evaluation. Seek medical attention if you experience:
- Severe discomfort or swelling that doesn’t improve with rest
- Difficulty bearing weight or moving the injured area
- Persistent weakness, numbness, or instability
- A visible deformity, which could indicate a fracture
Delaying treatment can prolong recovery and lead to chronic issues, so it’s always best to get checked out if you’re unsure.
Stay Active and Injury-Free
Of course, it’s always good to take the preventative route! Taking the right precautions can help you avoid injuries in the first place. Here are some simple ways to stay safe:
- Warm up and stretch: If you have a job that keeps you active, always start with dynamic stretching and light activity to prepare your muscles and joints. This is also helpful for a job that requires long periods of sitting.
- Increase activity gradually: Avoid jumping into high levels of activity after a long break – build up slowly.
- Wear proper footwear: Supportive, activity-appropriate shoes can help to prevent sprains and strains.
- Strengthen key muscle groups: Strong muscles provide better joint support and injury resistance, also key for overall health.
If you do find yourself dealing with a workplace-related injury, we’re here to help! Whether you need muscle strain treatment, hamstring strain treatment, or guidance on how to prevent overuse injuries at the workplace, we are ready to assist you on your path to recovery. Reach out to our team for help getting back in action when unwelcome sprains, strains, and shin splints show up.