Sprains and strains often seem to come out of nowhere.

You’re doing your job the same way you always do. Then suddenly, you feel a sharp pain.

In fact, most people don’t even realize they’re putting themselves at risk of injury until it’s too late.

While they’re unexpected, there are things you can do to prevent them. So before you get to work, let’s take a moment to review how sprains and strains happen – and what you can do to avoid getting one.

What Is a Sprain or Strain?

First things first, lets talk about the difference between a strain and a sprain. The two terms sound similar and they’re often used very loosely. But they’re actually two different types of injuries.

  • Sprains are injuries to the ligaments that connect the bones
  • Strains are injuries to the muscles and tendons

But for practical purposes, the differences don’t really matter. That’s because both conditions have very similar symtpoms and causes. So by taking steps to prevent one, you’re automatically working to prevent the other.

What Are the Symptoms of Sprains and Strains?

Pain in the affected area is the most common symptom of a sprain or strain injury.

Restricted mobility is also likely. A shoulder strain, for instance, will make it harder to move your arm. And even if you’re still able to move freely, the pain will likely discourage you from using the affected joints and muscles.

The sprain or strain can also cause swelling, though this is less common.

What Causes Sprains and Strains?

Sprains and strains happen when there is too much stress applied to the muscles or joints. It can happen suddenly or develop gradually.

While sprains and strains can happen while doing almost anything, there are some factors that significantly increase the risk of developing one. These include:

  • Repetitive Motion: Tasks that involve repeatedly using the same muscles and joints in the same way can gradually wear them down and cause an injury
  • Applying Too Much Force: Lifting, pushing, or pulling someting too heavy can cause the muscles or joints to get injured
  • Working in an Awkward Posture: Bending, reaching, or staying in an uncomfortable posture for an extended period of time puts a lot of strain on the body, which makes it more susceptible to an injury

What Can You Do to Avoid Sprains and Strains?

The best way to prevent strains and sprains is to avoid putting too much stress on your joints and muscles.

Here are some quick tips:

  • Mind Your Posture: Avoid awkward positions and keep a good posture, whether you’re sitting at a desk or working on your feet
  • Avoid Reaching: Get a stepladder instead of reaching for something above your shoulder level
  • Use a Safe Lifting Technique: Lift with your legs instead of your back, don’t lift anything too heavy, get help when you need it
  • Take Frequent Breaks: If you’re doing the same task or motion over and over, take frequent short breaks to give your muscles and joints a chance to recover