• Inadequate rest breaks during intensive workloads or training can precipitate a strain.


• Acute strains are caused by a direct blow to the body, over stretching or excessive muscle contraction

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How does a damaged muscle heal?
 The healing process of a muscle strain begins with an inflammatory response, which can last for three to five days. This is a crucial time during which rest and protection of the injured parts are vital in order to prevent any further damage. During the inflammatory reaction the body produces chemicals and cells which remove dead muscle fibers and start the repair process.



Pre-Activity Warm-Up, Stretch & Tips


• All soft tissues (muscles, tendons, joint capsules, fascia, and skin) are more extensible when they are warm. Warm up prior to exertion is thought to decrease muscle stretch injuries because the muscle is more extensible when the tissue temperature has been increased by one or two degrees.


• All stretching is ineffective if it is performed when the body is cold and should therefore be preceded by a series of warm-up exercises to increase tissue temperature.


• The total duration of the stretch should be about three to five breaths or 20 seconds long.


• Maintaining good muscle strength and flexibility may help prevent muscle strains.


• Diet can have an effect on muscle injuries. Well-nourished muscles may be more resilient.



Preventing Strains & Sprains


1. Analyze tasks performed (movements, weights, duration, etc.) to identify muscle groups and joints at greatest risk first.



2. Write and use functional job descriptions for use in hiring and placement.



3. Have potential employees checked for functional capacity (can they perform the essential functions of the job?).



4. Take steps to eliminate or reduce inherent/high risk exposures through:
• Work and task design changes
• Providing mechanical interventions (carts, lifts, etc.)


• Train employees in preventative measures

5. Individuals performing work tasks should:


• Receive instruction in safe (bio-mechanical) task execution
• Have muscle groups/joints prepared for work activity