The Race Against Lost Time
by Andrea Jervinis, LAT, ATC
In swimming, a few tenths of a second can become the difference between standing on the podium or watching from the pool deck. Swimmers lose time with every dropped elbow, mistimed breath, sloppy turn, or poor start. The best swimmers are the ones who maximize each stroke, traveling farther with less effort. Industrial athletes prevent lost time the exact same way. While lost time is measured by days away from work after injury, it can also be measured in the minutes lost to fatigue, inefficient movement, poor communication, rework, and preventable injuries. Together, all of these small inefficiencies can quickly add up to lost time.
Catch My Breath
Fatigue can set in swiftly during a swim race, making breathing essential. Breath control while swimming is a methodical and rhythmic practice that can determine how well the swimmer performs. Breathing is also important for buoyancy and proper body position in the water. If breathing is compromised, so is the stroke technique and the swimmer will quickly fatigue.
Similarly, an industrial athlete’s breathing technique impacts their shift performance. If their breathing pattern alters, they are more likely to experience muscle fatigue, soreness, and poor posture. Research has shown that forward head posture can negatively affect breathing mechanics and reduce measures of lung function.
Why Ya Wanna Bring Me Down
A swimmer’s worst enemy is drag. Movement through the water should have the least resistance possible. This is why the type of swimsuit, the way the arm enters the water, the push off angle during a flip turn, and other technicalities all matter. An elite swimmer will look at all of these components and pinpoint where they are losing time. Removing friction at work can be done similarly to gain efficiency and reduce risks of injury. Things like unnecessary reaching or twisting, awkward lifting, poor workflows, or not stretching before work can all lead to lost time.
Don’t Waste Your Time
Every PREPARED principle removes a little “drag” from the workday. Let’s consider each one in action:
- [P] Pre Shift Warm Up – prepare your muscles before the shift begins
- [R] Review Your Hazards – avoid a costly detour by identifying hazards before they slow you down
- [E] Evaluate Your Equipment – organize tools before work begins so you aren’t searching for them
- [P] Proper Lifting Posture – don’t waste energy fighting the load
- [A] Align Shoulders, Hips, & Toes – be more streamlined by avoiding rotation
- [R] Remain In the Green Zone – reduce drag by keeping work close to your body
- [E] Elbows In, Thumbs Up – protect your shoulders
- [D] Debrief & Recuperate – just as swimmers train outside the pool, become more resilient outside of the workday through strengthening, stretching, hydration, sleeping, and healthy eating
Industrial athletes can look for small ways to eliminate lost time just as swimmers look for every opportunity to shave fractions of a second off their race. The pay off is greater efficiency, less fatigue, safer movement, and a stronger team.
Andrea Jervinis, LAT, ATC || Andrea has 16 years of experience as a Certified Athletic Trainer, receiving her Bachelor’s degree in Athletic Training from Boston University. Of all of the settings she’s worked in, industrial is by far her favorite. Based in Northern Nevada, she spends her free time volunteering with a local non-profit, swimming laps in the pool, and going on adventures with her family.
Be sure to check out our other blogs for further injury prevention education and tips for the industrial athlete from Work Right!