Overexertion 101: Causes, Symptoms and Prevention Tips

Overexertion is one of the most common yet preventable workplace injuries, impacting employees across various industries. Whether it's lifting heavy loads, repeating the same motion for hours or working in extreme conditions, overexertion can lead to serious strain-related injuries that affect productivity and well-being.

In fact, these injuries account for about 22% of workers’ compensation claims each year and cost U.S. businesses $12.84 billion, according to the Liberty Mutual Workplace Safety Index.

By understanding what overexertion is, recognizing the warning signs and implementing preventative measures, both employers and employees can create safer work environments that minimize risks and promote long-term health.

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What is Overexertion? Causes and Risk Factors

Overexertion occurs when an individual pushes their body beyond its physical limits, leading to strain-related injuries. These injuries can develop gradually over time or result from a single incident of excessive force.

Common risk factors include:

• Lifting, pushing, pulling, holding and carrying heavy objects.
  
  
• Performing repetitive motions without sufficient rest.
  
  
• Working in awkward positions that strain muscles and joints.
  
  
• Making sudden or rapid movements that stress the body.
  
  
• Sitting or standing for prolonged periods without movement.
  
  
• Using excessive force beyond natural capacity.
  
  
• Working in extreme temperatures that increase physical strain.

Overexertion Symptoms: Recognizing the Warning Signs

Overexertion injuries, sometimes called ergonomic injuries, primarily affect soft tissues such as nerves, tendons, ligaments, joints, cartilage, blood vessels, and spinal discs. Early detection is key to preventing long-term damage.

Common symptoms include:

• Persistent muscle pain and fatigue that does not subside with rest.
  
  
• Joint stiffness and reduced flexibility.

• Swelling, inflammation or tenderness around affected areas.
  
  
• Decreased range of motion in the impacted joints or muscles.
  
  
• Tingling, numbness or weakness in extremities due to nerve compression.
  
  
• Difficulty performing routine tasks due to discomfort or restricted movement.

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How to Prevent Overexertion Injuries

The good news for both employers and employees is that overexertion injuries are largely preventable. Implementing proper workplace ergonomics, practicing safe movement techniques, and maintaining overall physical health can significantly reduce risk.

Best Practices for Employees

To prevent overexertion injuries, employers should encourage employees to adopt the following safe work habits:

• Warm up before physical tasks

Pre-work stretching loosens muscles and reduces injury risk.

• Push instead of pull

Pushing loads requires less strain on the lower back and allows better control.

• Use proper lifting techniques

Stretch first, bend at the knees, and keep objects close to the body at waist level. Avoid reaching and twisting while lifting or carrying objects to prevent strain on the spine.

• Take frequent breaks

Shift positions every 30 minutes to avoid prolonged stress on muscles and joints.

• Stay hydrated

Drinking enough fluids, especially in high-temperature environments, helps prevent dehydration and muscle fatigue.

• Minimize repetitive motions

Rotate job tasks or change positions frequently to reduce continuous strain on the same muscles.

Creating a Safer Workplace: Employer Strategies to Reduce Overexertion

Employers play a crucial role in preventing overexertion injuries by fostering a safe work environment. Implementing the following strategies can reduce injury risks:

• Reduce load weights to make manual handling safer.
  
  
• Design jobs with ergonomic efficiency, minimizing the need for excessive bending, reaching or twisting.
  
  
• Ensure sufficient workspace for employees to perform tasks with proper body mechanics.
  
  
• Remove tripping and slipping hazards to prevent falls and sudden physical strain.
  
  
• Encourage employee feedback on ergonomics by forming workplace safety committees and collecting suggestions on injury prevention measures.

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The Key to a Stronger Safety Culture

A workplace that prioritizes safety is a more productive and healthy environment for employees. Employers who invest in proper training, ergonomic improvements and a strong safety culture can significantly reduce the risks associated with overexertion injuries. 

Encouraging proactive reporting, promoting open discussions on workplace safety and providing access to proper tools and training can make a substantial difference in reducing injury rates.

For tailored risk management solutions, Axcet HR Solutions offers expert guidance on workplace safety strategies as part of our comprehensive PEO services. Contact our team to learn how we can help your business minimize overexertion injuries and improve overall workplace safety.