What Is Overexertion?

To put it simply, overexertion is the state of being physically and mentally pushed beyond one’s limits. This relates to your physical capability, age, strength, and tolerance. 

Causes:

Overexertion injuries are usually caused by repetitive motion, such as prolonged typing, lifting or handling heavy objects, extreme physical labor, or working in an awkward position (poor posture while performing a task, prolonged bending at the waist, reaching above the shoulders). As a non-impact injury of excessive physical effort, it is linked to pulling, pushing, lifting, holding, carrying, turning, and throwing.

In terms of overexertion injuries, we refer to the two types of such injuries: strains and sprains. Any strain injury is the tearing or stretching of the muscle or tendons; and sprains are stretching or tearing of the ligament. It is important to understand and recognize the signs of overexertion to prevent further complications.

What Are the Signs and Symptoms of Overexertion?

There are signs alerting you to slow it down and take a break or rest from your current activity. Overexertion symptoms should be taken seriously to avoid more serious injuries.

1. Difficulty Speaking

If you cannot speak because you are breathing too roughly, slow down or take a break.

2. Pain

During the task you may have a form of pain such as a pinch, tightness, or a throbbing or burning sensation. At this point, stop the activity and rest.

3. Dehydration

A dry mouth, fatigue, and dizziness are all signs of dehydration, slow down and replenish with fluids.

4. Fatigue

In addition to feeling worn out, you may experience dizziness, irritability, and become irrational. This requires not only limiting yourself, but also being mindful of the amount of rest and sleep you get.

Seek immediate medical attention if you experience difficulty breathing with dizziness and chest pains or pressure. These can be signs of an impending heart attack.

Treatment of Overexertion Injuries

Immediate treatment for overexertion is to stop the task or activity and rest. Take stock of any signs and symptoms of overexertion and treat the symptom. Use ice or heat compresses for muscle and join soreness or stiffness. With muscle knots or tension, have a warm bath infused with Epsom salts for relief.

Overexertion Prevention Tips

   At Work:

• Plan and understand the job or task before attempting it.
• Limit the weight of any objects you are handling, especially when carrying or lifting.
• Take frequent short breaks when performing repetitive tasks.
• Maintain proper posture when walking, sitting, and standing.
• Keep hydrated by drinking water throughout the day.
• Push instead of pulling when possible.
• Follow proper procedure when working with machines and large objects.
• Use appropriate equipment or machinery for task.
• Use ergonomic workstations.
• Avoid working or exercising in extreme temperatures.

At Home:

• Stretch before and after exercise workouts.
• Exercise regularly, including strength training.
• Get proper rest and sleep every night.
• Maintain a healthy diet.

The only way to avoid overexertion is to be alert to personal limits.

Information modified from https://www.redhearttraining.com

Sometimes it’s impossible to control some physical hazards. Sudden snow falls, flash freezes and heavy rain or wind are the cause of many slips and falls because they alter the environment faster than we adjust to it.

One Step at a Time 

Many slips, trips and falls are caused or made worse by a person’s state of mind. When we’re rushing, frustrated, tired or complacent we tend to make errors and decisions that increase the chance of injury. (E.g., walking faster than is safe for conditions, not keeping our eye’s or minds on the task of walking, not wearing proper footwear, response to hazards). When we start rushing or are frustrated or tired, the risk of slipping or tripping increases but our comfort level with walking stays the same.

Building better habits will reduce the risk of slips, trips and falls caused by the four states.

Important habits to reduce slips, trips and falls include the following:

1. Always have one hand on the handrail when on stairs – be ready to grab handrail.
2. Avoid carrying too much in your hands. Don’t let packages block your view.
3. Avoid sudden pivoting/turns, rushing too fast, over-striding when walking.
4. Be alert for trip hazards, ALWAYS stay vigilant and watch where you are going, see changes in elevation, cracks, uneven surfaces, and be aware of the surface you’re walking on.
5. Clean up any spills immediately, post signs when housekeeping is mopping floors.
6. Keep cords properly covered and keep papers and boxes out of walkways.
7. Keep eyes and mind on task – walking – not reading a cell phone text, memo or written material.
8. Look before moving – leaving a place of safety – and into vehicle traffic – is it safer to wait?
9. Make sure file drawers are always kept closed after each use.
10. Never stand on a chair to reach for something high – get a ladder or step stool.
11. Slow down at corners and anticipate that other people might come into your path.
12. Use 3-point contact on ladders and equipment and when getting out of vehicles.
13. Walk at appropriate speeds for conditions – rain, ice, or snow.
14. Wear appropriate footwear for your work environment – indoors or outdoors

Same Level Slips, Trips and Falls [4:08], video showing what hazards to look out for in an office setting.