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written by ErgoRisk

Ankle Ergo 2: Ankle Injury Risk Factors

• Some of the most common ankle injury risk factors and injury mechanisms include:

o Slips or trips – commonly when people are unaware of the hazards around them (e.g. ice under snow, slippery substance on floor)
o Falls – commonly occur when people are stepping up or down from one level to another
o Jobs where people are required to be on their feet for their entire work day
o Tasks where people are required to kick or exert force with their feet
o Jumping down from one level to another (e.g. jumping off of stationary or moving equipment)
o Worker weight (if you can’t see your feet, how do you know what they are doing?)

• As we age, many of us have more problems with vision and balance. These factors can also contribute to situations where a slip, trip or fall can occur at work. Of course, we can compensate for the physical aging by becoming wiser!

• Being aware of our surroundings and focusing on the basics (maintaining a clean work environment, eliminating trip hazards, using three point contact when stepping up/down, and taking microbreaks when possible) can help keep our feet and ankles safe.

This article was
written by ErgoRisk

Ankle Ergo 1: Ankle Building Blocks

• It is worthwhile to take a closer look at the foot and ankle since more than 70% of the population will have a painful foot problem in their lifetime.

• The ankle is an extremely complex joint. Each foot has 26 relatively small bones (accounting for almost 25% of the bones in our body), 150 ligaments, and many muscles, nerves and blood vessels.

• While ankle sprains are pretty straightforward (we ‘lose control’ and overload the muscles, leading to a strain on the ligaments), there are also overuse injuries which can occur.

• Jobs and tasks that are forceful or repetitive can overstress different parts of the ankle and foot. For example, injuries can impact the back of the ankle (Achilles tendonitis or tendinosis), the bottom of the foot (plantar fasciitis), the bones (stress fractures) or the bursa (can lead to an inflammation like a golf ball on the back of your heel).

• We need to treat our ankles and feet well with proper support (footwear and insoles) as well as minimizing the awkward positions and impact forces so our feet work properly to provide necessary support for our back and legs.

This article was
written by ErgoRisk

Ankle Ergo 3: Ankle Injury Risk Factors

• Our boots are an often overlooked piece of safety gear. When is the last time you made sure your boots are providing a strong foundation to work from? Take a minute and complete our better boot check-up:

• Do you have ankle or foot pain? Could it be from your boots?
• Do your legs feel heavy and tired? Do they feel like they have been working overtime?
• Have you looked at the inside of your boots? Is any of the material breaking down?
• Does your boot still grip your heel and provide support or do you find your foot sliding around in your boot?
• Is your insole still intact? Does it still provide cushioning?
• Have you replaced your insoles in the last 3-4 months?
• Have you considered in-shoe orthotics or aftermarket insoles to increase cushioning and ankle support?

• VERY IMPORTANT: Boots can look perfect on the outside but can have crumbled on the inside. Your soles and insoles can also look fine but may have lost their shock absorption capabilities (much like running shoes).
• Is the heel of your boot flat or is it uneven and worn?
• Is part of the tread worn flat or missing? You could be setting yourself up for a slip, trip or fall.

• VERY IMPORTANT: Don’t wait for the outside of your boots to fall apart before getting a new pair. Generally, if you are on your feet for 8-12 hours per day, boots will only last 8-12 months.
• If you are thinking of buying new boots, buy your boots at the end of a shift – our feet swell over the workday.
• As well, don’t focus on the cost. Focus on the quality of the boot construction. Spending more money to get a much superior boot is simply a smart investment in your back, hips, knees, ankles and feet.
• Always remember, when your feet hurt, you hurt all over.

This article was
written by ErgoRisk

Ankle Ergo 4: Stretches

• One of the realities when we try to protect our back, knees or ankles is that we can’t focus on one part of the body in isolation.
• Our hips, back and muscles around the knee all must work together. If one group of muscles becomes weak or unbalanced, the whole system can fall apart.
• On the right, there are three basic exercises that you can easily do before you start your day. These three exercises can lay a strong foundation of strength in your ankles, knees, hips and low back.
• These exercises can help promote good postural and movement habits.

• The exercises require that you keep a neutral spine and good control – something that should be on the top of your mind whether you are exercising or on the job.

• 1. One legged balancing (stability) – The goal of this exercise is to balance on one leg in a variety of postures (one foot forward, back and then to the side). Once you can repeatedly hold this series for 30 seconds, make it more difficult by (1) closing your eyes and by (2) standing on a soft pillow.

 
• 2. Backward Lunge (warm-up) – Alternate between standing and stepping backward from a lunge position. You MUST maintain a neutral low back curve and keep your front knee behind the toe of your front foot.

• 3. Calf stretch – Place your foot up against a wall or on a slanted surface. Keep your knee straight and bring your hips forward until you feel a stretch in the back of your leg.
• Remember! Take care of your feet and ankles and they will take care of you!