Joint Protection | Stress & Relaxation | Adaptive Equipment | CTS Info | Hand, Wrist, and Shoulder Injuries |What is Ergonomics| Aging at Home |Contact Information

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Joint Protection

• Respect Pain - If an activity causes a great deal of discomfort longer than 2 hours following an activity -- discontinue it or adapt your method.
• Maintain a good posture and keep your joints in a "neutral" position.
• Avoid ulnar deviation - that is, do not move fingers/wrists at angles at your joints. Example: Hold all handles straight across your palm, never diagonally (knife, hammer, pan, spoon, iron). When you turn a doorknob, turn sideways to the door and use wrist motion.
• Avoid forcing your joints in t a flexed position. Example - resting your head on your knuckles when sitting or pushing yourself up from a seated position with your knuckles.
• Avoid periods of prolonged positioning. Example: incorporate stretches and periods of rest during activity.
• Avoid pressure against the thumb side of your fingers. Examples: do not use your thumb to place pressure on your index fingers.
• Use the largest joint possible to accomplish the task. Examples: stir holding the spoon with a fisted grip and using shoulder motions. Use a purse with a shoulder strap.
• Slide objects whenever possible or transport in a wheeled cart. Example: slide a pan along the counter from the sink to the stove.
• If an item must be lifted, utilize both hands with palms up. Example: use both hands when removing a pan form the oven.
• Add leverage (through additional length) to reduce the stress when operating. Examples: lever style facets, knob turner, tab grabbers, etc.
• Maintain your muscle strength and the flexibility of your joints.

It is the science of adapting equipment, procedures and surroundings to people.

Applying ergonomics helps prevent injuries and improve efficiency on and off the job. Ergonomics involves analyzing:
• People - their physical and mental abilities
• Environment - everything from the lighting to the tools being used
• Tasks - the physical and mental demands of jobs and activities
  
  Using ergonomics can help all types of workers. It can improve the way nearly every type of job is done, including:
• Assembly and Production Jobs - heavy work, manual and machine work, fine assembly and adjustment
• Packing, Warehouse and Delivery - any job involving movement and storage of materials
• Construction and Maintenance - interior and exterior work, setup and scheduled maintenance
• Data Entry, Typing and Computer Work - all jobs that require sitting at a desk or terminal
  
  It applies to tasks involving:
• Bending, Lifting, Pushing, Pulling - physical work involving the use of strength and force
• Finger and Hand Movements - especially repeated actions like striking keys, inserting and assembling parts, and sorting.
• Twisting and Squeezing - using screwdrivers, wrenches, pliers, or similar tools
• Sitting and Standing - all types of work positions including awkward ones.
  
  Applying ergonomics helps at home, too!!
  
  It can help prevent common injuries caused by housework, and by hobbies like knitting, woodworking and sports.
  
  You can help prevent common injuries and conditions - applying ergonomics at work and at home can help you avoid:
  
  REPETITIVE MOTION INJURY - a single motion may not cause a problem, but repeating it over and over may. You can help prevent these injuries by changing the procedures or movements used.
  
  Some Common Types:
• Carpal Tunnel Syndrome - repeated flexing of the fingers causes tendons in the writ to swell and put pressure on nearby nerves
• Tendonitis - tendons are inflamed by repeated tensing of muscle and tendon (“tennis” or pitcher’s elbow” for example)
• Circulation Problems - repeated pressure or vibration can limit blood flow in the area.
• Tenosynovitis - repeated movements inflame a tendon’s covering (“trigger finger”, for example)
  
  BACK INJURY - ergonomics encourages the use of proper equipment and lifting techniques
  
  MUSCLE INJURIES - proper positioning of body and equipment can help prevent everything from mild soreness to serous tears and strains.
  
  EYESTRAIN, HEADACHE, FATIGUE - Adjustments in lighting, noise levels, posture and work positions can help relieve physical and mental stress.
  
  Some ergonomic tips for working with video display terminals to work comfortably and efficiently.
  
  WORK SURFACE
• Allow leg room underneath
• Use a document holder to keep any documents you’re using at the same height and distance as the screen.
  
  CHAIR HEIGHT AND BACKREST
• Feet should be flat on the floor, knees level with hips, lower back supported. Avoid positions in which your body is twisted.
  
  SCREEN HEIGHT, ANGLE AND CONTRAST
• Sit about arm’s length away, with screen titled back slightly.
• The top line of the screen should be just below eye level when you're sitting upright.
• To reduce glare, change the position of the screen or any nearby lighting.
  
  KEYBOARD POSITION
• Arms should rest at sides with elbows at a right angle and wrists straight.
  
  If necessary, use a:
• Padded wrist rest and/or wrist supports to keep wrists straight and soften hard corners
• Cushion or pillow to support your lower back.
• Footrest, so feet can rest at a slight angle while knees remain at hip level.
• Screen filter to reduce glare.
  
  More ergonomic tips:
  
  Use proper lifting techniques:
• Avoid twisting while lifting.
• Lift with your legs by bending your knees and keeping your back straight.
• Keep the object close to your body.
• Get help if you must lift a heavy or awkward object. Adjust your position:
• Change positions or tasks frequently to avoid repeated stress on a single part of the body. Keep your wrists straight
• Adjust your work, position and tools to prevent stress on wrist tendons. Adjust your pace if possible:
• Reduce repetitions by switching tasks.
• Pace yourself by taking breaks and doing stretching exercises.
• Increase your pace gradually at a new job.
  
  Use jigs and fixtures – avoid awkward angles and a bent wrist by using specifically designed jigs, clamps, work surfaces and fixtures.
  
  Use special devices
• Use cushioned grips and ergonomically-designed tools to reduce vibration and/or pressure and relieve stress
• Pad hard corners
• Always use the right tool for the job.
  
  

  AGING AT HOME

  
  As adults grow older, the home environment may have barriers, creating risks to remaining safe and independent in their own home.
  
  When given the choice, most people want to age in their own home; their familiar environment and the place they have made their own.
  
  Removing barriers and eliminating potential risks in the home may allow older adults to remain in their home longer than if the barriers and risks continue to exist.
  
  

  You may want to consult with the Occupational Therapy Department at HAMC for modifications to match your specific needs. We can assist you, or your family member, in creating a safer environment to allow the person to age at home. There are also numerous adaptive devices that can be utilized to help maintain independence with everyday tasks. Assistive devices may be purchased through the HAMC Occupational Therapy Department.

  
  
  BATHROOM: The primary place for personal care and hygiene activities and also a prime area for accidents - FALLS! Below is a list of suggestions to increase safety and independence in the bathroom.
  
  
  • Increase lighting with more lamps or wattage (not beyond the recommendation on the appliance); adequate lighting is one of the simplest remedies to assure a safe pathway.
  • Install grab bars on wall or tub for increased safety with getting into and out of the tub/shower
  • Put a bench in the tub for ease in bathing.
  • Place non-skid mat or decals in tub/shower bottom to eliminate slippery surfaces.
  • Utilize a hand-held shower to allow the individual to shower while seated.
  • Replace twist knows with lever-handled faucets for increased ease with adjusting water.
  • Use rubber back bath mats to secure with double sided tape.
  • Provide a raised toilet seat when the individual has difficulty with sit to stand motion.
  • Utilize lower height cabinets/surfaces and stool to seat and conserve energy when completing tasks.
  • Adapt assistive devices in the bathroom, such as long handled sponges, angled comb, and suction denture brush. These may be purchased through HAMC Occupational Therapy Department.
    
    BEDROOM: This is a private area for most individuals. It is where many personal care activities and quiet leisure pursuits are carried out. Modifications listed below for the bedroom will allow safe mobility and provide a sense of comfort.
    
    
  • Utilize bed rails for increased safety getting into and out of bed.
  • Increase or decrease the height of the bed to accommodate the individual’s needs.
  • Assure stable furniture next to the bed and at bed height for ease of reaching items.
  • Replace round dresser knobs with C-shaped hardware for increased ease accessing drawers.
  • Remove all throw rugs and clutter to allow safe pathway.
  • Install sliding closet doors for individuals with limited strength.
  • Use adjustable closet shelving and/or rods to meet individual needs.
  • Adapt lamps with touch controls to make turning on & off lights simple.
  • An emergency call system and/or cordless phone are also an inexpensive means to enhancing safety and security.
  • Adapt devices to maintain independence in the bedroom, such as bed rails, commodes/urinals, and night-lights, dressing aids.
    
    ENTRANCE:
    
    
  • Eliminate clutter to reduce the risk of falls.
  • Secure handrails on each side of the stairs.
  • Set the door to open to individual’s - safest - side.
  • Remove rugs or secure them with double-sided tape to prevent tripping.
    
    KITCHEN:
    
    
  • Construct sliding or swing-out shelves to eliminate reaching.
  • Place larger knobs or C-ring handles on cabinets to allow easy access for people with arthritis or weak \grip.
  • Set a mirror over the stove to allow people to see what they are cooking if they are sitting low.
  • Utilize front control knows on major appliances to eliminate reaching and bedding over appliance.
  • Adapt appliances with large print or contrast color controls and directions for people with low vision.
  • Utilize lower height cabinets/surfaces and stool to sit and conserve energy with completing tasks.
  • Replace turn faucets with single lever faucets for palm control vs. twisting with arthritis and weak hands.
  • Use a wheeled cart to increase safety to transport items between surfaces.
  • Use rocker light switches or touch lamps for weak grip and limited finger control.
  • Adapt assistive devices that can be utilized to help maintain independence with everyday kitchen tasks such as adaptive cutting board, pan holders, adaptive utensils for decreased motion, strength and hand use.
    
    LIVING ROOM: The living room or family room often services as a place for socialization and leisure activities. Modifying the living room will increase the individual’s safety and comfort in an area where they can pursue leisure activities, which in turn will provide a healthy lifestyle.
    
    
  • Place chairs or resting stools throughout the area for rest with limited endurance.
  • Use stable seated surfaces vs. rockers to increase safety and independence with transfers.
  • Remove all throw rugs and clutter to assure a safe pathway.
  • Increase the height of the sofa with pillows, foam or blocks to allow increased ease with transfers.
  • Utilize a universal remote for access to all appliances from one location.
  • Obtain a cordless phone that can be carried between rooms for security and safety.
  • Utilize touch lamps to increase ease with turning on and off light source.
  • Adapt assistive devices to increase safety and independence with leisure activities in the loving room, such as page-turners, reading magnifiers, remote controls for living room appliances.

    If you have any questions or concerns, please contact the Occupational Therapy Department @ (701)776-5261 ext. 267

    
    
    

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