Can physical exercise help prevent MSDs ?
As we have already discussed, musculoskeletal disorders (MSDs) are a prevalent problem for many companies and their employees. In addition to the collective aspect of MSD prevention (prevention plan, study and adaptation of workstations, employee training and awareness-raising), an individual approach can also be integrated, through the use of physical exercises to prevent MSDs.
Because we consider workers to be high-level sportsmen and women, Moovency has decided to look at the different facets of physical exercise, while taking stock of its effectiveness.
Please note: the use of physical exercise to prevent MSDs should only be considered as a complement to an overall prevention approach – physical exercise is not a substitute for other MSD prevention measures, and is not a risk-free solution; rigorous medical supervision is required.
MSD: WHAT ARE WE TALKING ABOUT?
Musculoskeletal disorders (MSDs) are multifactorial diseases that affect muscles, tendons and nerves. They are caused by a combination of risk factors.
Biomechanical factors, linked to movements, play a decisive role in the appearance of MSDs, linked to various parameters:
- Repetitiveness.
- Effort and strength.
- Posture.
It is therefore essential to prevent these biomechanical stresses, using both a collective and an individual approach to prevention.
Individually, by identifying their physical constraints and needs, employees can incorporate physical practices that can be beneficial to workers’ health and the prevention of MSDs.
The different physical activities envisaged
WARMING UP BEFORE STARTING WORK
Warming up helps to prevent injuries by increasing mechanical capacity, concentration and coordination, and enables an individual to recover better after physical effort or activity.
Before starting work, employees can set up a movement routine to prepare their bodies for biomechanical stress. It is recommended to start by mobilising the muscle groups and then combine them with exercises for the joints.
The warm-up should, of course, be adapted to the employee’s individual factors (age, state of health, physical condition).
MUSCULAR STRENGTHENING
Exercises aimed at strengthening the muscle groups involved in the work are also a way of preventing MSDs; in fact, one of the symptoms of the onset of a musculoskeletal disorder can be a loss of muscle strength.
Depending on the employee’s workstation, implementing a few muscle-strengthening exercises in the area in question can provide relief and reduce certain muscular strains.
The exercises should be adapted to the individual’s actual capabilities, depending on their physical condition and state of health.
STRETCHING
Whether static or dynamic, stretching improves muscle and joint flexibility, reducing tension and pain. Putting in short stretching sessions during the working day is a way of improving amplitude and can promote a state of well-being and muscular relief.
However, care must be taken to ensure that stretching is carried out correctly; if it is not done properly or is not adapted to the individual’s physical condition, it could lead to microtrauma. It is essential to adapt them to the person’s actual abilities.
Sport & MSD: the cure of the century?
Companies are increasingly incorporating physical exercise, convinced of the various benefits it brings.
However, it is important to bear in mind that MSD prevention is not simply a matter of incorporating physical activities, and must be accompanied by collective action. To date, few studies have really demonstrated the effectiveness of physical exercise in preventing MSDs.
See the press release issued by INRS in 2019 on this subject: https://www.inrs.fr/header/presse/cp-exercice-physique.html
These exercises can still be put in place, but it should be borne in mind that they are not a miracle solution for preventing MSDs. They must be supervised by an occupational health service and be specifically tailored to the employee’s health.
The recommendations of the World Health Organisation (WHO) on physical activity can already be applied in the workplace:
- All adults should engage in at least 150 minutes of moderate physical activity or at least 75 minutes of intense physical activity during the week
- To improve and maintain musculoskeletal health, the main muscle groups should be strengthened at least two days a week.
So how do you effectively prevent MSDs ?
Because your employees shouldn’t have to choose between their work and their health, our experts and our “Kimea” solutions can help you develop your MSD risk prevention initiatives.
Contact us to find out more!