Musculoskeletal Injury Prevention-Avoid Pain

Though a variety of treatments are available to help people with MSD-MSI to recover and resume pain-free normal lives, prevention is always better than cure. Here are some of the best ways for Musculoskeletal Injury Prevention

Musculoskeletal Injury or Disorder—what is it?

A musculoskeletal disorder can be best described as an injury that affects the body’s musculoskeletal system or movement. This is an injury of the tendons, ligaments, joints, nerves, muscles, bones, blood vessels or cartilage in the legs, head, back, arms and the neck. These are the body’s supporting structures that bear the weight of the body and help in locomotion.

The Musculoskeletal pain caused by the injury can be acute or chronic; widespread or localized in 1 particular area. This depends on the degree of injury and cause. Some of the most common types of musculoskeletal injuries are lower back injuries, stress fractures, and tendinitis.

Did you know that according to the BLS (Bureau of Labor Statistics), Musculoskeletal Disorders accounted for nearly 28.8 percent of lost time injuries in the year 2010?

 In 2014 Musculoskeletal disorders (MSDs) accounted for 32 percent of all injury and illness cases in the workplace.

 What are the Causes?

MSD (Musculoskeletal Disorder) may be caused, aggravated or exacerbated by either sudden exertion or lengthened exposure to day to day or work-related activities that involve force, awkward posture, vibration, pushing, pulling, or lifting.

Performing these activities on a daily basis can cause wear and tear of the tissues and damage them badly. And as these activities are performed frequently, over the course of time, the body doesn’t get much time to recover and eventually, you start experiencing pain. Simply stated, the musculoskeletal fatigue tends to outrun the body’s recovery system and this imbalance eventually develops into a disorder.

Symptoms of Musculoskeletal Injury/ Disorder

Common symptoms include:

  • Twitching muscles
  • Sleep disturbance
  • Burning sensation in the muscles
  • Fatigue
  • Stiffness, numbness and tingling

Musculoskeletal Disorder Prevention Steps

Prevention is always better than cure. And we couldn’t agree more!

Therefore, below are some of the best steps that can help prevent MSI or MSD at work:

1.      MSD Risk Identification

It is crucial to identify the risk factors first that can contribute to the development of musculoskeletal injuries and disorders. Some of the common physical risk factors for MSD are daily activities that include repetition, local-contact stress, force and demanding work postures. Here, it is important to understand that presence of these risk factors is not merely enough to assess the problem but it also depends on the extent of exposure, such as how long the employee is exposed to the risk factor and how great the force is.

2.      Risk Assessment

Angelo Marino Jr PA

Angelo Marino Jr. PA Personal injury, Class actions, and Consumer litigation practice

This brings us to the second step which is risk assessment. Employers are responsible to assess the degree of MSI risk at the job or tasks performed by the workers. They need to ask where the risk is low, moderate or high. Based on this assessment, employers will be able to devise and implement quality MSI prevention controls in the workplace. A great way to assess the level of risk involved is to consult the workers who’ve suffered from MSI. This will provide employers with a representative sample.

3.      Risk Controls

Risk controls can be divided into three categories:

Engineering Control—This is design, alteration or arrangement of the physical-work environment, materials and equipment. Like a mechanical lifting-device, this is an engineering-control that can be used for lifting tasks and can reduce the risk of MSI.

Administrative Control—It includes the use & scheduling of staffing and resources available to improve how the tasks are both organized & performed, such as reducing work hours which can lessen the amount of repetitive motion.

Employees waiting for assignment

Chilean Sea Port. Picture by Lisa B

Protective Equipment & Clothing—Providing workers with protective clothing and equipment can lower the MSI related risk. For example, vibration dampening gloves when using the chainsaw or knee pads for those workers who are involved in installing floorings.

Other control measures can be; to use better designed tools, to redesign workstation to avoid excessive bending or reaching, to modify work practices, and to rotate jobs.

4.      Educate and Train Staff

To ensure the success of your  MSI-MSD prevention process, from managers to engineers, supervisors and all employees (everyone) should be informed, educated and trained. They should get the training and have the information they require so that they are well-equipped to follow through and perform the tasks with minimal risk and full-safety.

Employees must learn and wear the appropriate Personal Protective Equipment (PPE) and use the correct Tools and devices for the function to prevent injuries.

Workplace Hazards

People who do physical jobs like lifting heavy objects can experience pain in the limbs and muscles. Individuals who lift heavy objects need to very careful since they are putting a strain on their bodies. It is important to keep the body aligned and balanced in such cases.
Many companies have individuals who work at their desks continuously without taking breaks. This can cause stiffness in the muscles and joint pains. The body parts that can get affected are the neck, back, hands and legs

The Better Health Chanel Describes The Benefits of Yoga And Pilates Exercises. Regular practice of these exercises has proven to improve our overall health and Musculoskeletal System.

Health Benefits of Yoga Include:                                                                                                                      Royalty Free Stock Photography

1, Cardiovascular System (heart and arteries) – which means they (Yoga exercises) rely on holding muscle tension for a short period improving cardiovascular fitness and circulation. Studies show that regular yoga practice may help normalize blood pressure.
2. Digestive system – improved blood circulation and the massaging effect of surrounding muscles speeds up a sluggish digestion.
3. Musculoskeletal – joints are moved through their full range of motion, which encourages mobility and eases pressure. The gentle stretching releases muscle and joint tension, and stiffness, and also increases flexibility. Maintaining many of the (different postures)encourages strength and endurance. Weight-bearing asanas may help prevent osteoporosis, and may also help people already diagnosed with osteoporosis (if practiced with care under the supervision of a qualified yoga teacher). Long-term benefits include reduced back pain and improved posture.
4. Nervous system – improved blood circulation, easing muscle tension and the act of focusing the mind on the breath all combine to soothe the nervous system. Long-term benefits include reduced stress, anxiety and fatigue, better concentration and energy levels, and increased feelings of calm and wellbeing

General Precautions
Although Pilates is a low-impact form of exercise, certain people should seek medical advice before embarking on a new exercise program, including •people who have recently had surgery
•pregnant women
•people aged 40 years or more
•people with a pre-existing medical condition such as heart disease
•people with pre-existing musculoskeletal injuries or disorders
•anyone who has not exercised for a long time
•people who are very overweight or obese.

Health Benefits Of Pilates

Pilates exercise



1 •improved flexibility
2•increased muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks (the ‘core muscles’ of your body)
3•balanced muscular strength on both sides of your body
4•enhanced muscular control of your back and limbs
5•improved stabilization of your spine
6•improved posture
7•rehabilitation or prevention of injuries related to muscle imbalances
8•improved physical coordination and balance
9•relaxation of your shoulders, neck, and upper back
10•safe rehabilitation of joint and spinal injuries
11•prevention of musculoskeletal injuries
12•increased lung capacity and circulation through deep breathing
13•improved concentration
14•increased body awareness
15•stress management and relaxation.

For more information on MSI Prevention or assistance, please send  an e-mail to lisa@injuryanprevention.con

I will get back to you as soon as I can.



Sports Injuries

Sports Musculoskeletal injuries-Disorders of the Knee, Back and shoulder

Athletes can expect to face sports injuries at one time or another. Due to strenuous workouts and training, it is common that athletes will face Musculoskeletal Disorders or injury. If you are an athlete and suffering from  MSD-MSI caused by sports injury, a  specialized professional will able to help with treatment for your condition and bring your performance back to pre-injury levels.


Chien-Ming Wang by Arturo Pardavila III on Flickr (Original version)
UCinternational (Crop) Mar 11, 2016

The most common type of sports injuries,  comprises shoulder injury, knee injury, back injury and headaches. Shoulder muscles are excessively used in almost every kind of sport. The severity of an injury to the shoulder or knee can vary from a minor strain to complete dislocation. Minor strain gets healed itself with time but, for severe disorders, major surgery may be recommended by the doctor.

Basic Recommended Measures for Shoulder Injuries

A straightforward and recommended shoulder injury treatments are proper rest and use of ice. One must consult a doctor before beginning with the regular use of ice on the injured part. In severe cases, the doctor will prescribe anti-inflammatory medications to ensure quicker pain relief.

Sport Related Knee Injuries or Disorders

Another common type of sports injury is the knee injury, which can either be in the form of swelling, fluid collection or dislocation. Proper rest and care are by default included in any knee injury treatment to ensure a quicker recovery.

Some of the most recommended treatments for this kind of damage encompass treatment, knee braces, on doctor’s recommendation, and knee surgery in severe cases of dislocation.

Apart from the above-stated treatment options; there are certain exercises as well as therapies that doctors advice for a healthy recovery from sports injury. These practices vary by the exact joint or area injured. Some of the common exercises include leg curls, leg raises, and mild knee movements.

Sport Related Back injuries or disorders

One common problem that athletes and sportsperson face is back pain. Back pains are usually caused by excessive bending or putting too much strain on your back. It is important for you to get back pain treatment as soon as possible. If your condition is left unattended, back pains could develop into a much more complicated situation which is harder to treat

Other Causes of Knee, Back or Shoulder Musculoskeletal Injuries or Disorders

Severe trauma to the shoulder or Knee joint resulting from the impact of a traumatic accident can result in several different types  musculoskeletal injuries. Shoulder and-or knee pain problems are extremely common immediately or shortly after a car wreck, motorcycle, or bike accident, slip, and fall, or after having been hurt in a work accident.

Knee injuries often happen in sports such as running, football, basketball, and weightlifting where the legs are essential. It is vital that you get the condition evaluated by a professional to ensure you get diagnosed and follow the proper treatment early to prevent more serious health conditions.  Never try to self-diagnose

Always Follow Doctor’s Orders


Doctor in Office

One important fact that cannot be missed here is that one must never go for any medication without having a proper doctor’s recommendation. Self-consultation may turn out to be excessively dangerous and may even cause certain side effects. It is vital that you get the condition evaluated by a professional to ensure you get diagnosed and follow the proper treatment early to prevent more serious health conditions.  Never try to self-diagnose.


Make sure that proper diet and rest is accompanied with the medications or the treatments so as to recover completely at a faster pace without having the risk of extreme weakness.

Out of the traditional treatments for the same Headache treatment, Sydney is believed to be among the best ones. The Sydney Dental Excellence ensures the best treatment as they hold expertise and experience in offering the most advanced treatments in Sydney.

This post was constructed in collaboration with notes from Benchmark Physiotherapy Sydney

Following some general guidelines to keep your body protected against injury, here Are Some Simple Safety Tips from Dr. David Hassinger, Founder of DOC

* Wear the necessary safety gear for the activity, including protective pads, safety googles, and/or helmets.
* Increase your flexibility by warming up and cooling down after physical activity to help avoid straining muscles.
* If you are already injured, make sure the injury heals fully before returning to your sports.
* Listen to your body and stop when you feel any pain from a repetitive motion.
* Stay properly hydrated to ensure your joints maintain healthy levels of fluids.



Physical Therapy And Rehabilitation

A Path To Faster Recovery With Rehab Equipment and Physical Therapy

Musculoskeletal Injuries could happen to everyone. In some cases, the patient will have to undergo extensive rehabilitation therapy to get back to their previous physical capabilities.

Whether it is an athlete recovering from a sports injury or a geriatric patient is getting over a hip surgery, they will all need the right rehabilitation equipment to recover fully. Depending upon the recommendations of the physician,  rehab equipment can take many forms.
An informed patient will be better able to select the proper equipment for his needs thus expediting his full recover and return to an active life.

Physical Therapy

Musculoskeletal Injuries or Disorders often lead to the need for some physical therapy. Physical therapy’s primary goal is to return the patient to his previous strength level in the injured body part. Meaning that the patient will undergo exercises to rebuild the muscle lost during that convalescence. The physical therapist might require rehabilitation equipment in such cases to take the form of balance boards or physical therapy tables.

Other types of the material used could include general exercise equipment such as resistance bands and exercise balls. Exercises prescribed by the physical therapist should be carefully followed by the patient if he is continuing his therapy at home.
The patient’s form while doing the activities needs to be paid careful attention since poor form could result in further injury.
Continued compliance with the therapist’s recommendations is necessary to properly rebuild the muscle and prevent one side of the body being stronger than the other. Failure to follow recommendations could lead to poor posture and pain or increased risk for injury.

There are other forms of rehab equipment.

Rehab Equipment

Portable Exercise Equipment Set – Resistance Bands with Shoulder Pulley, for Rehab / Therapy & Strength Workouts

During rehabilitation, many patients have moderate to high levels of pain. While their physicians might prescribe pain medications, these might not be enough, or they might have adverse side effects. In such instances, the patients might consider using electrotherapy.

Electrotherapy includes electrical stimulation units, peripheral nerve stimulation units, or transcutaneous electrical nerve stimulation (TENS) units. These deliver a mild shock which stimulates the nerves to help relieve pain. TENS methods are non-addictive, and they have been proven safe for most patients.


Patients who are pregnant, nursing, have metal implants, have high blood pressure or heart disease should discuss using this form of rehabilitation equipment.
Those who have a pacemaker should not use electrotherapy as a means of pain relief since the treatment could interfere with the pacemaker resulting in potentially life-threatening fibrillations.

Talk to Your Rehabilitation Specialist

A certified rehab specialist will not only assist you with a speedy recovery but will also help you to maintain your physical health once you had completed rehab therapy.

Talk to your doctor or therapist about continuing your rehab program at home. Your rehab specialist can recommend a series of at-home exercises and a choice of appropriate rehabilitative equipment for at-home use to set you on a permanent pass to recovery, such as;

– Balance Boards
– Cardio Equipment
– Dumbbells
– Exercise Balls
– Exercise Pulley & Stretching Equipment
– Fingers & Hand Exercisers
– Floor Mats & Platforms
– Foam Rollers
– General Exercise Products
– Resistance Bands
– Resistance Tubing
– Resistance Weight Lifting Equipment
– Resistant Cords
– Shape Belts
– Treadmills
– Wrist & Ankle Weights
Depending upon the type of recovery the patient will undergo, different types of rehab required equipment. Physical therapy, hydrotherapy, and electrotherapy are all means through which recovery can take place. The patient’s specific needs will dictate which type is best for him.

For a patient recovering from a major surgery or illness.

Time is one of the best medicines, but there are many things that both, the patient and physician, can do to speed that process. Often, there is a considerable amount of debilitating pain associated with the recovery process. Pain relief may be through the use of medicines, but some patients do not respond well to these, or the side effects are so undesirable as to outweigh their benefits.

Although some patients do not associate electrotherapy as being an effective means of pain relief and prefer to stay with more traditional rehabilitation equipment for pain such as hot and cold therapy treatments and whirlpools
However, the patient cannot remain in a whirlpool tub throughout his recovery; he can carry a portable TENS unit to deliver a mild, pain easing electrical nerve stimulation.
Another type of pain easement is massage therapy which has, also, been shown in sports massages to help muscles to recover quicker after exercise or injury.

Rebuilding Muscle Tone.

While the patient is undergoing pain relief, he/she should also work to rebuild muscle tone often lost during the non-use of the resting period following the injury. The patients most carefully follow instructions from the physical therapist to do the proper exercises and consequently avoid further injury or harm.
It will be likely that the patient will need his set of the same sort of rehab equipment found in the therapist’s office; however, before deciding upon physical therapy equipment for home use, the patient should consult with the therapist to ensure that he is purchasing the right piece for his size and injury type.

Instead of professional rehab equipment, you can use inexpensive, at-home exercise equipment such as; balance boards, exercise balls, stationary peddlers, etc. Always consult with your doctor or chiropractor to ensure appropriate selection and proper use of you at-home rehabilitation equipment.

After Completion of Therapy

After you had completed your physical rehabilitation program, it is important to continue select regiments of your rehab routine at home to minimize the chances of re-injury as well as for the overall health benefits.

Our body is profoundly amazing in its abilities to systematically renew and regenerate itself; Nonetheless, our body’s abilities to heal is gradually inhibited and slowed down as we grow older. The good news is that the advancements in rehab therapy medicine and enhancements in rehabilitation equipment can help us to move towards a speedier recovery from Musculoskeletal injuries.

Created with the support from MSEC. Medical Supplies and Equipment Company