RTD INJURY PREVENTION
PROGRAM NEWSLETTER
Arm Injury Prevention
REPETITIVE MOVEMENT INJURIES
Repetitive motion injuries are probably one of the most
prevalent injuries that occur, because they are not limited to one
segment of the population. They can be work related, or happen
when gardening, and of course in athletics. At work, if your job
requires you to repeat a motion constantly, it can place a
particular muscle or group of muscles under severe stress.
Repetitive motion injuries can occur in any part of the
body that is constantly placed under stress. It can be at work, at
home or at play. Athletes are very prone to these injuries, and
you need not be a professional athlete for an injury of this sort to develop. The amateur
athlete is an ideal candidate for a repetitive motion injury. Even more prone will be the
weekend golfer, tennis player, bowler, etc. These are the athletes who do not warm up
properly, and are not swinging the golf club, swinging the racquet, or throwing the
bowling ball correctly. The muscles require a constant supply of blood that brings oxygen
so that they can function at optimum strength and flexibility. When a muscle or muscles
are being used constantly to the point of over-taxing them, they become stressed. At this
point there is an over production of toxins (lactic acid) and waste products. An
accumulation of these toxins result in nodules forming within the muscles. These nodules
become "Trigger Points" that have an adverse affect on the muscle, and can be a source
of pain, and usually are. They may be a source of pain that is referred to an area away
from the original site. They also prevent the muscle from functioning properly, are very
sore to the touch, and further decrease the blood supply, causing the muscle fibers to
shorten. This shortening of muscle fibers prevents the muscle from being stretched to it's
full range of motion (ROM)
The constant repetition of this cycle ("Repetitive Motion
Injuries") ultimately results in pain whenever the muscle is used.
Ultimately the individual has to be in charge of helping himself or
her. After identifying the triggers involved, they need to make the
necessary changes, and use proper self-care.
RTD Wellness has created arm injury prevention handouts
with exercises and stretches which are now available. All injury
prevention information is also posted on the Wellness and
Rehabilitation intranet website. Please contact your physician if
you are currently experiencing pain. If you would like more
information or help developing an individual program please contact Jim Jacobsen at
x3148 or DeAnna Mathis at x3145.
DAILY STRETCHES
Stretching Exercise Guidelines:

Easy muscle movement 5-10 minute warm-up

Stretch muscle until you feel slight discomfort. Avoid exercises to injured areas,
unless advised by your physician.

Hold stretch for 15-30 seconds. Do not bounce.

Perform daily and as needed

Consult with your physician before
beginning an exercise program.
HEALTHY ARM TECHNIQUES AND TIPS!
 AVOID AWKWARD OR UNBALANCED POSTURES;
this can put added stress on the joint.
 WORK AREA ERGONOMICS; modify repetitive movement when possible.
 Use support for wrists. An ergonomic work surface is positioned at the waist
height.
 The tools and materials you use should be within a 20-inch reach.
 An ergonomic tool is lightweight, doesn't require extreme effort, and is with a
palm-down grip.
 Good ergonomics with vibrating tools includes operating
them at the lowest efficient speed.
 To prevent long-term ergonomic injuries, you should
immediately report when your arm, hand, or other upper
body part experiences pain, numbness or tingling.
 To prevent ergonomic injuries, it's best to keep your
hands warm.
 Take breaks often and stretch.
 MAINTAIN PROPER POSTURE; postural issues can play a role in injury
prevention.
 A PROPER WARM UP IS KEY; make sure you take at least 10 minutes to warm
up muscles if you are going to be utilizing them for work or for play.
TAKE A MOMENT TO LOOK AT YOUR EVERYDAY TECHNIQUE!
The baseball pitcher with a perfect throwing motion or a tennis player with a
perfect serve may not be so perfect if you take a moment to break it down and
analyze the movement. Those imperfections can lead to serious injury over time
for the professional athlete. It is just as important for those of us who rely on our
arms in our daily activities to analyze our movements and see if there is any room
for improvement.
Any repetitive work with the elbows and wrists can put the joint at serious risk
for injury. It is extremely important to examine your work practices to see if you
can alternate workloads, take breaks, stretch and utilize proper tools for the job.
Consider modifying how the work is done to put the least amount of stress on
your arms.
Physically, you can incorporate warm up exercise and stretches, strengthening
exercises, and work on creating balance in the muscle joint. Always try to
maintain good posture with shoulders back, chest out, head over shoulders,
shoulders over hips, elbows close to body, wrists straight and feet shoulder width
apart.
A good rule is take time to evaluate your work situation and adjust it to your
personal needs whenever possible. Then analyze your personal habits involving
your arms at home and at work. Take a moment to write some subtle changes
you can make to improve your arm health.
RTD Wellness
Jim Jacobsen x3148
DeAnna Mathis x3145
Mail code: PLT-Wellness
Staff Hours: 8am-4:30pm
RTD Rehabilitation
Daniel Pinto x3144
Glenys Henderson x 3149
7am-4:00pm M-F
RTD Injury Prevention Website
RTD Intranet Website - Wellness
www.rtd-denver.com/wellness
RTD Kiosks - Wellness