"Don't Injure yourself this summer"

13/06/06

"Don't Injure yourself this summer” is the message from Chartered Physiotherapists and assistants, as thousands of people are expected to embark on home improvement projects over the summer.

Physiotherapists at Cotswold and Vale Primary Care Trust are taking advantage of Physiotherapy Week 2006 (19-23 June) to offer advice and guidance to the public, in a bid to reduce DIY-related injuries caused by lack of preparation and care.

Each year, 250,000 people are injured as a result of DIY mishaps. As the DIY season gets underway, physiotherapists are anticipating seeing many patients with associated aches and pains that come with working on the house. These can range from back pain, neck pain and repetitive strain injuries (RSIs).

Natasha Day, a physiotherapist at Cotswold and Vale PCT, says: “With the growth in home improvement TV programmes, and more people carrying out DIY tasks in the summer, it is inevitable accidents will happen.

“The DIY season is a prime time for picking up an injury, which can result from falling off ladders, slipping, tripping, pulling muscles and injuries. DIY can also lead to extreme levels of stress.”

To help the public get prepared, local physiotherapists have worked with the Chartered Society of Physiotherapy to produce a few Top Tips for injury-free DIY.

• Wear comfortable clothing that you can move around in easily. Sturdy shoes are important to protect and support the feet.
  
  
• Use lightweight long-handled tools to reduce the need to bend over. When kneeling on hard surfaces, use kneeling pads.
  
  
• Before you start, carry out simple stretches to prepare the muscles for DIY work.
  
  
• When packing/lifting, bend your knees, keep your back straight and keep the items close to your body. Don’t lift above the waist and shoulder. Carry manageable and balanced loads. Pack heavy items in small boxes and mark heavy.
  
  
• Where possible, add variety. Switch jobs every 10-20 minutes. Stand up tall and walk around for two to three minutes, as this will restore the blood flow and prevent cramping.
  
  
• After DIY tasks are complete, carry out cool down exercises, such as walking and swimming, as these help to avoid joint stiffness and muscle soreness.
  
  
• If you are aware of a strain (muscle) or sprain (ligament), the first line of treatment for 24-72 hours is to apply the principles of R.I.C.E:
  • Rest
  • Ice- ideally for 10minutes every 30minutes - use either a bag of frozen peas or a polythene bag containing crushed ice, wrap both in a damp cloth or tea towel.
  • Compression - Ensure injured area is compressed but not too tight.
  • Elevation - keep the injured part elevated above the level of the heart.
    
    

Anyone injuring themselves carrying out a DIY activity should seek advice from a physiotherapist or GP.