Prepared For The Shift Run
by Ethan Hancock, PT, DPT, SCS, ATC, LAT, XPS
Just like professional skiers and snowboarders, industrial athletes need more than just balance, they need proper fueling, strength, and rest. Industrial athletes must be ready to meet the demands of a fast-paced environment during a shift where they need to swivel at a moment’s notice. From sizing up the task at hand to navigating the course of the day, industrial athletes must constantly assess risk, adjust their approach, and choose how they move to mitigate their risk of injury. When these fundamentals are practiced, the shift becomes a planned run, not a scramble to stay upright.
Fueling For The Win
Although skiing and snowboarding don’t seem aerobically intense, a few hours on the mountain can burn 800+ calories. This increase in energy expenditure requires constant fueling, and it starts well before athletes ever step on the ski lift.
The same is true for industrial athletes. Preparing for a shift means fueling and hydrating in advance, not reacting once fatigue sets in. Prior to activity, daily general recommendations for water intake are 3 liters for men and 2 liters for women. During activity, industrial athletes should refuel by drinking 8-16 ounces of water every hour.
Cold environments make hydration easier to overlook. Lower temperatures can blunt thirst, increase fluid loss through breathing, and create a false sense that hydration is less important than in warm conditions. In reality, even small reductions in total body water can affect strength, mobility, and energy levels.
Bundle-Up Warm-Up
Skiers and snowboarders wear layers of clothes to warm themselves in colder climates. In the same way, industrial athletes must also warm-up to prepare themselves for their work environments. Performing pre-shift warm-ups, primes the body for effective and efficient movement while also reducing the risk for injury.
Pre-shift warm-ups should include two things: specificity and intensity. Although skiers and snowboarders share the same environment, they are different in how they descend the slope. The same can be said about industrial athletes who work in different departments. The warm-up for the industrial athlete who spends the majority of their time on the floor transferring product should be different from the industrial athlete who works in maintenance performing repeated movements in a variety of positions. The warm-up is often a balancing act: too little and it may not improve performance well, but if it is too much it may generate excessive fatigue.
The Ski Lift
Skiers often use their time on the ski lift to mentally check their readiness. Industrial athletes also benefit from the same pause before the shift begins. Proper skiing form involves widening the feet, bending at the knees, flattened spine, and keeping the chest up. This posture gives the skier mechanical advantage to load efficiently, pivot quickly, and protect themselves from injury.
This is the same posture that industrial athletes use to safely navigate lifting. Once the athlete reaches this posture, keep the core tight, use the hips and legs to lift, and return to standing.
Managing The Moguls
Similar to skiers and snowboarders, industrial athletes are susceptible to knee injuries. The amount of twisting, pivoting, and bending lends itself to increase risk. Maintaining alignment of the hips, knees, and feet is crucial to prevent unwanted strain on the knees.
Professional skiers are skilled at pivoting and shifting directions quickly, especially when skiing in moguls (large mounds of snow). They often will keep their eyes focused on the direction of their skis in relation to their knees in order to pivot and turn effectively. Industrial athletes who practice turning their knee and foot to pivot or change direction helps reduce strain and movement smooth and efficient.
Built For The Run
Industrial athletes have the same needs as professional athletes. They perform best when they are prepared, supported, and willing to slow down when the conditions demand it. Rushing, cutting corners, or taking on tasks alone increases risk, whether on the mountain or on the job.
Ethan Hancock, PT, DPT, SCS, ATC, LAT, XPS || Ethan is a residency-trained Doctor of Sports Physical Therapy and Athletic Trainer with seven years of experience working with athletic populations. In addition to clinic life, he is a proud business owner and a professor of Physical Therapy at his Alma mater, South College. In his spare time, he enjoys running marathons, hiking across the US with his wife (Courtney) and dogs (Sydney and Lilly), and serving in his local church.
Be sure to check out our other blogs for further injury prevention education and tips for the industrial athlete from Work Right NW!