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Preventative measures

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Tag: Preventative measures

Top 5 Ways to Keep Your Knees Younger Longer

Top 5 Ways to Keep Your Knees Younger Longer

footballSome aches and pains are normal as we age, but there’s no reason why we should not try to keep them to a minimum. Knee health is important in keeping you mobile as you get older, and experts agree that the best way to keep them in good shape is (ideally) to avoid receiving a knee injury. Even old injuries to the knee that may have happened when you were in your 20s can come back to haunt you in your retirement years. You may not be able to go back in time and avoid the injury, but there are some things you can do to help keep your knees from being prone to injury. Following are the top 5 ways experts recommend to keep your knees younger longer.

Wear the proper shoes for your needs – If your feet are overpronated (roll to the inside) or supinated (roll to the outside), or if you have fallen arches, it can affect your knees. You can buy orthotic inserts for your shoes to help correct the problem and take the pressure off your knees. You should also avoid wearing high heels for long periods of time, as studies have shown that wearing them leads to an increased risk of knee osteoarthritis.

Don’t overdo it on the exercise – This can be a particular problem with “weekend warriors” who feel they must fit in as much exercise as possible over the weekend because they don’t have time during the week. This can contribute to an overloading of the muscles, tendons and ligaments of the knee that are not accustomed to regular exercise, leading to an injury or even micro-tears that may not show up immediately, but which increase over time.

Lose weight – Any high-impact activities are extra hard on the knees if you are overweight. If you are overweight, running and other sports that have great impact on the knees should be avoided until you have achieved a normal weight. Practice other forms of exercise in the meantime that take the pressure off the knee, such as swimming or cycling.

Increase strength and flexibility – Concentrate on stretching and strengthening the hamstrings, quadriceps, hip flexors and the vastus medialis oblique (VMO) muscles, as these provide the greatest support to the knees and ensure that the patella tracks properly. Women are especially prone to improper patellar tracking, which places more stress on the ligaments of the knee. This creates a popping or grinding sound when you bend the knee, often accompanied by pain. Yoga and pilates are good ways to keep the muscles, tendons and ligaments of the leg and knee strong and flexible.

Have regular chiropractic adjustments – If your spine or hips are misaligned, the stress your knees have to bear is much greater. Sacroiliac and lumbar misalignments can make one leg shorter than the other so your gait is not straight. A study of 18 people who had knee pain due to muscle tightness showed there was a significant improvement of the condition in all subjects after having a chiropractic adjustment to the sacroiliac joint. Regular chiropractic care can help keep excessive strain off your knees and increase range of motion.

Health and Safety Tips for Construction Workers

Health and Safety Tips for Construction Workers

Construction siteAccording to the Occupational Safety and Health Administration (OSHA), there were 721 fatal accidents on construction sites in 2011, accounting for 17.5% of all worker fatalities that year. The leading causes of death to workers on construction sites were falls, electrocution, being struck by an object and becoming trapped. OSHA estimates that by eliminating these four primary causes, approximately 400 lives would be saved every year. And it’s not just worksite accidents that can be dangerous to construction workers’ health-bad ergonomics and exposure to toxic materials can also pose risks. Following are some health tips for construction workers to help avoid these hazards.

To reduce falls from scaffolds, ladders and roofs:

* Be sure you are trained in the proper use of all equipment and ensure that equipment is thoroughly inspected before each shift.
* Check that the weight placed on ladders and scaffolding does not exceed the recommended limits.
* Do not step or sit on a skylight if you are working on a roof, as there is a chance that it may not bear your weight.
* Check for unsecure shingles or roof tiles that can cause you to lose your footing.
* Placing safety netting below any roof openings can save someone’s life in the event of a fall.

To avoid electrocution:

* Be sure to turn off the power before working on any electrical equipment.
* Wear insulated rubber gloves and boots when working in wet or damp conditions.
* All electrical cords should have grounding plugs and any frayed cords should be replaced.
* Ensure that equipment such as ladders and scaffolds never come within 10 feet of electrical power lines.

To avoid toxic materials:

* Wear protective equipment when working on sites that may contain lead paint. Bridges, tunnels and elevated highways were all commonly painted with lead-based materials. Have your blood tested periodically to ensure that levels of lead in your blood are within normal range.
* Wear a face mask to keep from breathing in toxic fumes when working with tar or asphalt to reduce skin, eye and respiratory irritation.
* When working around stonecutting, paint, lacquer or asbestos you should wear a respirator.

To avoid ergonomic injuries:

* When lifting, be sure to bend your knees and keep your hips and shoulders aligned. Do not round your back or twist when lifting, as it may cause a back injury.
* Make sure your tool belt is balanced. Extra weight on one side of the belt can pull your body out of alignment, increasing the risk of injury.
* Sit on a sturdy stool when working at lower levels rather than kneeling or squatting.
* Choose ergonomic tools that are light and properly balanced
* Keep your wrists in a neutral position when working rather than having them flexed forward or backward. This will help prevent carpal tunnel syndrome.