How to Avoid Strains and Sprains - Everyday Accidents Sometimes Ignored

Many of the people who receive physiotherapy in 2003 won't become patients as a result of an unusual event, such as a car accident.

No, it's the 'normal' stuff that prompts most of us to seek therapeutic help. We twist our backs lifting groceries, we strain our necks using inappropriate office equipment, we pull a muscle skiing, we slip on stairs…there's no end to the trouble we can get ourselves into while just following our usual routine.

The problem is that when injuries are suffered as part of our 'normal' activities, we often don't seek help right away. People will try to put up with "a little pain," and assume it will go away on its own.

It's true that sometimes minor injuries do heal on their own, or can be successfully treated at home by using ice (not heat - just remember, 'ice is nice'), applied at 15-minute intervals to the affected area.

But often the soreness doesn't go away – and in some cases, is even made worse by lack of treatment. How can you tell when an injury needs attention and when you should just wait it out? Here are three indicators for seeking professional attention:

• Pain that limits function
• Swelling that does not resolve or worsens
• Stiffness or weakness that does not improve daily

Stay healthy with small, positive changes

Better yet, why not make 2003 the year you avoid getting those strains and sprains in the first place? Here's a quick list of how to avoid injuries while carrying out four everyday activities.

Lifting:
This is a very common cause of back injury. Whether you're bending over your baby's crib, into the trunk of your car or even pulling a heavy roasting pan out of the oven, remember to:

• position your feet flat on the floor and hip distance apart
• concentrate on using your leg muscles and stabilizing your body by contracting your abdominal muscles
• don't lift and twist with a heavy load in your hands
• reduce the 'lifting and leverage' time by bringing the object close to your chest instead of holding it straight in front of you
• don't reach farther than you comfortably can; get closer to the object before attempting to lift it

Carrying:
If you habitually have sore neck and shoulders, check your briefcase and/or your handbag and remove everything that's not absolutely necessary. A satchel-type bag with a shoulder strap that goes over one shoulder and across your chest will help balance the weight and leave your hands free. A wheeled briefcase is ideal for heavier loads.

And speaking of your briefcase, never stash it in the back seat of your car while traveling – in the case of a sudden stop, it could fly forward and hit the driver or passenger in the back of the neck, causing a major spinal cord injury. Always put your briefcase on the floor of the car, or better yet, in the trunk.

Working in an office:
An office might seem the least likely workplace to cause injuries, but an office that is 'ergonomically inappropriate' can cause a multitude of problems with the neck, head, back, hands and wrist. There are many factors to consider, ranging from the height of your desk and computer monitor to the size of your chair and position of the arm rests. If you're not sure that your office is a healthy work environment, ask for an ergonomic assessment from a physiotherapy clinic.

Exercise:
Yes, we do it for our health, but injuries from sports or exercise activities are among the most frequently seen in physiotherapists' offices. Don't begin your activity without taking the time to stretch thoroughly and warm up your muscles – the more limber and flexible you are, the less likely you are to sustain an injury.

First, get your blood flowing with a gentle warm-up – walking up and down the stairs a few times will do it. And once you're warmed up, isolate and stretch each major muscle group - don't bounce, or stretch past the point of a gentle pull. Hold each stretch to a count of 30 seconds.

This year, pay closer attention to how you carry out your everyday activities and you'll stand a better chance of making 2003 both happy and healthy.