This document discusses office ergonomics and sports injuries. It begins with an introduction to Dr. Hemendra Kumar Agrawal and his qualifications. It then covers topics like how a lack of exercise and treatment during COVID can impact bone health. The majority of the document provides information on office ergonomics, including definitions, purposes, risk factors for repetitive strain injuries, and prevention strategies. These involve adjusting one's workstation, posture, taking breaks, and using ergonomic products. The document also discusses common sports injuries like knee injuries such as ACL tears and their treatment, as well as ankle injuries and treatments.
11. Purpose of Ergonomics?
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Prevention
Makes the job safer by preventing injury
and illness
Makes the job more pleasant by reducing
physical and mental stress
Improves productivity
Prevents loss
Saves money $$$
14. Environmental Factors
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Some examples of ergonomic
environmental problems are:
Indoor Air Quality
Excessive noise
Improper lighting
Temperature extremes
15. Physical Stressors
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Physical stressors place pressure or stress
on parts of the body:
Joints, muscles, nerves, tendons, bones
These injuries are sometimes referred to as
“Repetitive Strain Injuries”(RSIs)
16. Repetitive Strain Injuries
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Cumulative
occurring gradually over a period of
weeks, months, or years
Trauma
bodily injury to nerves, tissues, tendons,
or joints
Disorders
physical ailments or abnormal conditions
17. Risk Factors
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The main risk factors for office related RSI’s
are:
Repetition
Awkward positions or posture
Excessive pressure or force
Another risk factor for RSIs would be:
Vibration
18. Risk Factors: Repetition
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The majority of RSIs are caused by
repetitive motions that would not result in
injury if only performed once.
Thousands of keystrokes typing
Hours of filing, day after day
Stamping dozens of papers
Frequent lifting
Repeated motions with mouse
19. Risk Factors: Awkward Positions
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Leaning forward at your desk
Typing with wrists at an odd angle
Raising shoulders while typing
Reaching to use mouse
Twisting neck to look at monitor or phone
Lifting objects from below waist or above
shoulders
20. Risk Factors: Excessive Force
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Typing with too much force
or “pounding” the keys
Stamping
Lifting heavy boxes of paper
Carrying office equipment
21. But the good news is....
There are simple ways to help yourself!
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22. Prevention Strategies
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The elbows should be at a comfortable angle while
"hanging" at the sides from the shoulders.
The shoulders should remain relaxed in a lowered
position while typing.
The mouse should be at the same level as the
keyboard;
Avoided unsupported “mouse reach”.
24. Prevention Strategies
2
4
Avoid leaning forward
at your desk
Maintain natural “s”
curve of your spine
Support lower back
Keep feet supported
on the floor or use a
foot rest
26. Prevention Strategies
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The keyboard should be slightly lower than
normal desk height.
Use an adjustable keyboard tray
If it is not low enough, try raising your chair
height.
Prevent your legs from dangling by using a
footrest.
Adjust your chair!
Most people never adjust their new adjustable
chairs!
27. Prevention Strategies
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Do not pound the keys. Use a light touch.
Use two hands to perform double key
operations like Ctrl-C or Alt-F instead of
twisting one hand to do it.
Position frequently-used equipment so
that you don’t have to reach for it.
28. Prevention Strategies
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Place monitor in front of you,
not off at an angle.
Take lots of breaks to stretch and relax.
Recommended: Take a 15 minute break
for every HOUR of computer use!
Hold the mouse lightly.
Keep your hands and arms warm.
29. Prevention Strategies
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Pay attention to the signals your body
provides you.
If your neck hurts at work, examine your
body position to try to figure out what might
be causing the soreness.
Are you holding your neck at an awkward
angle while you type or talk on the phone?
Are you (over-) extending your reach?
Is your reaching arm unsupported?
30. Prevention Strategies
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If you are experiencing symptoms of RSIs such
as:
Tingling or numbness in the hands or fingers
Pain in fingers, hands wrists, or even shooting
up into the arms or forearms
Loss of strength or coordination in the hands
Numbness or discomfort in the hands that
wakes you up at night....
SEE A DOCTOR!
31. Eyestrain
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Position monitor at a comfortable distance
Avoid glare
Adjust brightness and contrast
Keep screen clear of dust
Look up and away every few minutes or so!
Focus on objects at different distances, to
exercise your eye muscles
Clean your eyeglasses
32. Ergonomic Products
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There are a variety of affordable,
adjustable, ergonomic products available
on the market, including:
Keyboards & keyboard trays
Wrist rests, foot rests
Mouse pads
Chairs
Adjustable desks
Glare screens …
34. SPORTS INJURIES
Injuries happening while playing sports is very common.
Shoulder and knee joints are major sufferers
Sports injuries may lead to minor sprains to major
musculoskeletal dysfunction
Players playing Contact sports like basketball, football,
kabaddi etc are major sufferers.
35. KNEE INJURIES
Knee is most commonly suffered joint in sports person.
Most common knee injuries ranges from sprains to multi-
ligamentous injuries
Common knee ligament injuries-
Acl tear
Mcl tear
Pcl tear
Meniscus tear
36. ACL TEAR
M/C Torn ligament.
Mainly needs surgery.
Open surgery is almost absolete now.
ARTHROSCOPIC SURGERY is widely accepted.
Single bundle repair
Double bundle anatomical repair
Post operative physio protocol.
My dept. is one among few centres in INDIA
where Arthroscopic double bundle ACL
Reconstruction is routinely done.
38. ANKLE
Ankle sprain is most common injuries happening but most
commonly neglected.
Internal twisting of ankle leads to lateral ligament
insufficiency ranging from partial to complete tear.
Needs supervised appraoch.
Mainly heals with conservative approach.
Rarely needs surgery in ankle instability
39. ANKLE
Ankle arthroscopy for ligament reconstruction
Rarely needed but rarely available
I am happy to share that my department of Sports
medicine, Narayana hospital is first in Rajasthan to
perform some ARTHROSCOPIC ANKLE LIGAMENT
RECONSTRUCION SURGERY