Slow Your Pace When Exiting a Vehicle, Anti-Inflammatory Foods, Perfecting Your Plank
Slow Your Pace When Exiting a Vehicle
Exiting the cab or the rear of a truck may seem simple, yet it poses significant ergonomic risks. When jumping down from a height of approximately one meter, you are increasing the impact force on your knee joint to as high as 7-12 times your body weight. This high force can lead to serious knee injuries, including damage to the meniscus and ACL. Arthritic changes to the knee can also occur through repetitive stress, leading to chronic pain. Slow your pace of work and maintain three points of contact when exiting the truck to reduce your risk of injury.
Anti-Inflammatory Foods
For those who experience a chronic illness related to inflammation, inflammatory and processed foods may worsen symptoms and prolong recovery. Even in healthy individuals, poor diet choices can cause sluggishness and gastrointestinal upset. Consider adding whole foods rich in anti-inflammatory nutrients. Anti-inflammatory foods include those rich in omega-3 fatty acids, including fish and nuts; vitamin C-rich foods like citrus fruits and bell peppers; foods high in polyphenols, including colorful fruits and vegetables; and foods rich in prebiotics and probiotics, like Greek yogurt, asparagus, bananas, and artichoke.
Perfecting Your Plank
Want to perfect your plank? Try following these tips for maximum muscle activation: Position your elbows directly beneath your shoulders with your legs in full extension. Distribute your weight evenly between your elbows and toes. Contract your glutes and abdominal muscles to keep your body in a straight line, preventing your pelvis from dropping or lifting. Create tension in your upper back and shoulders by gently squeezing them up and together to open slightly at the chest. Finally, maintain a face-down gaze to keep your neck in a neutral position.
