Stretch the muscles
•Wear sensible footwear
•When lifting bend the knees and keep the back straight.
•Do not bend down to pick things up-go down with the knees bent and back straight. (See ‘Circle of Tightness’ tight calves-back of the legs)
•Use a kneeler with handles at the side to help you up and down. (See lower back and knee problems caused by tight Illiopsoas and Illiotibial band)
•Do not stay in one position for too long. (See muscle memory)
•Do not move suddenly to reach for something. (See brain and muscle message confusion)
•Do not move loads that are too heavy for you
•Split the load or wait until you can get help to move it.
•Think before you do something how you are going to move it, how are you going to get it there, what are you going to do with it once you get it there?
•Try to avoid double handling
•When you sit down for a break, and want to stand up do not move suddenly, let the brain know what you are going to do and move slowly.
•This way, there is no confusion between the brain and muscles as to what is to happen, so risk of pulling something is reduced (See Muscle Apprehension/anticipation ad injury)
•Do not bend down to pull up weeds. (See ‘Circle of Tightness’ tight calves-back of the legs)
•If you have to bend over, bend the knees and keep the back straight
•Use a kneeler with handles at the side to help you get up and down.
•When lifting bend the knees and keep the back straight.
•Do not bend down to pick things up-go down with the knees bent and back straight. (See ‘Circle of Tightness’ tight calves-back of the legs)
•Use a kneeler with handles at the side to help you up and down. (See lower back and knee problems caused by tight Illiopsoas and Illiotibial band)
•Do not stay in one position for too long. (See muscle memory)
•Do not move suddenly to reach for something. (See brain and muscle message confusion)
•Do not move loads that are too heavy for you
•Split the load or wait until you can get help to move it.
•Think before you do something how you are going to move it, how are you going to get it there, what are you going to do with it once you get it there?
•Try to avoid double handling
•When you sit down for a break, and want to stand up do not move suddenly, let the brain know what you are going to do and move slowly.
•This way, there is no confusion between the brain and muscles as to what is to happen, so risk of pulling something is reduced (See Muscle Apprehension/anticipation ad injury)
•Do not bend down to pull up weeds. (See ‘Circle of Tightness’ tight calves-back of the legs)
•If you have to bend over, bend the knees and keep the back straight
•Use a kneeler with handles at the side to help you get up and down.
•Use long handled tools as mush as possible to save bending over.
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