Warm-Up Exercise As An Intervention For Overuse Injuries In Workers

by Arcelita Imasa, MD

Overuse injuries, which stem from repetitive tasks, improper posture, and continuous physical strain, are a common cause of musculoskeletal (MSK) disorders in occupational environments.

Structured warm-up routines offer a promising, evidence-based strategy for proactively addressing these injuries.

Benefits of Warm-Up Exercises in the Workplace
Exercise can be viewed as a therapeutic tool. Engaging in consistent physical activity has been shown to enhance cardiovascular performance and trigger the release of mood-boosting and energizing hormones like adrenaline.

Beyond enhancing general well-being, physical activity reduces the likelihood of heart disease, aids in weight management, and supports blood sugar control.

Participating in exercise programs before surgery, often called “prehabilitation,” has been associated with smoother recovery, especially when these programs are tailored in terms of intensity and consistency.

A warm-up is defined as a short session of low- to moderate-intensity physical activity performed before exercise or work.

This process gradually increases heart rate, circulation, and body temperature, and may include light aerobic movements, dynamic stretching, or job-specific motions.

The value of warm-up routines lies in four primary functions:

1. Preparing the mind for the task ahead (mental readiness)
2. Activating physiological systems and muscles (physical readiness)
3. Enhancing performance and reducing fatigue
4. Minimizing the risk of injury, a concept borrowed from sports science and now being adapted to workplace contexts

These exercises help activate the nervous system, promote circulation, and improve the transportation of nutrients throughout the body.

They condition the muscles, tendons, ligaments, and joints to function more efficiently during physical tasks.

Findings from sports science indicate that warm-ups are effective for activities requiring repetitive motion or exertion, and these principles are now being extended to workplace ergonomics.

Applying Warm-Up Exercise Programs in the Workplace
Warm-up routines can help mitigate occupational risk factors such as excessive exertion, repetitive tasks, and poor posture or ergonomics.

Common workplace MSK disorders include carpal tunnel syndrome, tendinitis, rotator cuff issues, and lower back or knee pain.

When designing workplace-specific warm-up routines, the following factors are essential:

– Assessing the nature of the worker’s tasks
– Targeting appropriate muscle groups (e.g., deltoids and triceps for pushing; biceps and back muscles for pulling; glutes and leg muscles for standing or lifting)
– Clarifying goals: structural support, metabolic conditioning, or general function
– Including resistance training, balance, and flexibility exercises
– Beginning with large muscle groups and simple movements
– Tailoring exercises to individual capabilities
– Adjusting intensity, duration, and frequency as needed

In conclusion, warm-up exercises offer a practical and effective means of reducing workplace overuse injuries.

They go beyond the benefits of simple stretching by preparing the body for continuous or demanding activity. Incorporating these routines into daily work schedules can play a critical role in injury prevention.

Start your workplace warm-up exercises today!

DR. ARCELITA IMASA is a practicing family physician and the secretary of the Hawaii Workers Center’s Executive Committee of the Board. She grew up in the Philippines before migrating to Hawaii with her family more than a decade ago.