5 tips for desk workers to reduce the risk of sports injuries
Working at a desk in the same position for long hours can lead to tension, fatigue, and pain, particularly in the shoulders, arms, and hands. While certain muscles work continuously to maintain posture throughout the day, the hands and wrists perform repetitive movements during keyboard and mouse use.
Regular, personalized exercise can help alleviate these issues by supporting muscle and joint health. However, sports activities undertaken without proper preparation or those that exceed the body’s physical limits can increase the risk of injury. Desk workers need to pay attention to specific habits—both during exercise and throughout the workday.
Gereli, A.
1. Plan flexibility and strengthening together
Staying in the same position for long periods and performing repetitive movements can lead to muscle tension and stiffness. Therefore, it is important to incorporate muscle flexibility and joint range-of-motion exercises into your workout routine.
Appropriate strengthening exercises can also help the muscles around the shoulders and arms support the joints. Aerobic activities like walking, controlled stretching, and resistance exercises tailored to your capacity can all form part of a balanced program.
Choose exercises based on your current fitness level. If you have ongoing pain or a past injury, consult your doctor or physiotherapist to design your program.
2. Avoid sudden or excessive strain
Starting to lift heavy weights or performing unfamiliar, rapid movements after a long period of inactivity can strain muscles and tendons. Rapidly increasing the duration, intensity, or weight used during exercise can also raise the risk of injury.
Start exercising at a level suited to your current fitness. Gradually increase the duration and load over time. Perform movements in a controlled manner; take a break if fatigue causes your form to deteriorate.
Pay attention to any sudden or significant pain that arises during exercise. Do not force yourself to continue a movement despite the pain.
3. Do not start exercising without warming up
Time allocated for exercise may be limited due to a busy schedule. However, skipping the warm-up to save time can make it difficult for your body to prepare for the workout. You can start with low-intensity activities such as a light-paced walk or a stationary bike. After a general warm-up of approximately 5–10 minutes, you can transition to movements specific to your chosen sport at a slow pace. The duration and content of the warm-up may vary depending on the type and intensity of the activity.
Perform stretching exercises slowly and in a controlled manner. Avoid pushing your muscles to the point of pain or using bouncing movements while stretching.
4. Take regular movement breaks while working
Incorporating movement into daily life is important for desk workers. Remaining in the same position for extended periods throughout the day can increase muscle tension.
For example, you might take a short, five-minute movement break after working for about 40 minutes. Standing up and walking around, relaxing your shoulders, and gently moving your hands, wrists, and elbows can provide relief.
Make these breaks a part of your work routine rather than waiting until pain sets in. If you feel any discomfort, change your position without waiting for your scheduled break time.
5. Adjust your workspace and posture
Working while leaning forward or hunching your shoulders can place increased strain on the muscles around your neck and shoulders. Properly positioning your desk, chair, and screen can help you work more comfortably.
Support your back while sitting and keep your shoulders relaxed. Rest your forearms on a surface that does not put excessive pressure on your elbows. Position your keyboard and mouse so that you do not have to constantly reach forward to use them.
Adjust your screen to a height that allows you to view it without constantly tilting your head forward or looking up. Even if you are maintaining a comfortable posture, avoid staying still for too long; change your position throughout the day.