Common Moving Injuries – Types, Causes, and Prevention Methods

Moving is difficult – especially so when moving without professional moving help. In the case of a self-move, in addition to all the typical moving preparations and tasks (researching, planning, budgeting, decluttering, packing, etc.), you will need to take care of the actual move, too – taking your items out of your old home, loading them on the moving vehicle, transporting them to your new address, unloading them, and taking them into your new house or apartment. That’s a lot of hard work – and it’s very taxing, exhausting, and dangerous.

A DIY-moving day involves a lot of bending, lifting, carrying, pushing, and pulling – and such strenuous activities can take a toll on the body and result in pains and injuries.

Moving injuries can happen in the blink of the eye – especially when people are stressed, or tired, or rushing through their moves. You need to be careful and alert, to think ahead and never rush things – and you need to take all the possible safety precautions – in order to avoid injuries on moving day.

Take a look at the most common moving injuries and find out how to prevent them so you have a smooth and trouble-free relocation experience.

Types of common moving injuries – and how to avoid each one

Moving is a Herculean task – and since not everyone who moves house has Herculean strength and stamina, personal injuries are bound to happen.

The most common injuries when moving include fractures, dislocated joints, muscle strains, and cuts and scrapes:

Back injuries

Most moving-related activities (bending, lifting, hauling, etc.) put stress on the back, so it is extremely vulnerable to injury during the moving process – back strains and sprains occur quite frequently (it is pretty easy to throw your back out, stretch a tendon, or pull a muscle when lifting a heavy item), but other more serious injuries, like torn muscles and herniated disks, and even fractured vertebrae, are also possible.

How to avoid back injuries when moving:

• Use proper lifting techniques – so the strain on your back is reduced as much as possible (see below for details);
• Use specialized moving equipment – so you don’t put too much stress on your back (see below for details)
• Do not make boxes too heavy – so they’re easy to lift and carry;
• Ask someone to help you lift and carry heavy items – so the weight is spread between the two of you;
• Know your limits and use your common sense – so you only lift what you can handle safely.

Knee and ankle injuries

Just like the back, the knees and ankles are under a lot of strain during a move – so, they’re also quite vulnerable to injury.

Knee injuries

There is no joint in the body that does more work than the knees – and this applies to moving day, as well. The stress and exertion can easily result in knees injuries – sprains, dislocations, meniscus tears, etc. It’s also easy to hit your knees on something during the hectic moving activities – and hurt them badly or even break them. Slipping, tripping, and falling can cause severe knee injuries, as well.

Good to know: Elbow injuries can occur in much the same way as knee injuries.

Ankle injuries

Rolling an ankle on moving day is quite common – you can easily twist your ankle while pulling or dragging a heavy piece or misstep and bend your foot at an unnatural angle. Unsurprisingly, sprained ankles are among the most common moving injuries.

How to avoid knee and ankle injuries when moving

The same prevention measures that protect your back from injury when moving (team-lifting, using the right tools for the job, not making boxes too heavy, not overexerting yourself, etc.) can also help avoid knee and ankle problems. There are, however, a few more precautions you can take to keep your knees and ankles safe on moving day:

• Wear kneepads and braces – to provide support to your knees and lessen the strain on them;
• Wear sturdy shoes with ankle support and a good grip – to provide some protection to your ankles and reduce the risk of slips and falls;
• Clear the way of obstacles – to minimize the risk of hits, trips, and falls;
• Plan ahead – to avoid rash decisions and hasty actions that can easily lead to accidents.

Shoulder injuries and neck injuries

Shoulder and neck injuries result from falls and overexertion during the moving process. Neck injuries can range from muscle sprains and pinched nerves to severe spinal injuries. The most common shoulder injuries are shoulder dislocation, torn nerves, and collarbone breaks.

Even minor neck and shoulder injuries are extremely painful and often require surgery.

How to avoid shoulder and neck injuries when moving

• Take precautions to prevent falls (see below for details);
• Use appropriate moving equipment to reduce the strain on your shoulders and neck;
• Take breaks so you don’t overexert yourself and don’t lose focus.

Broken bones

Fractures do not happen as often during a move as strained muscles and dislocated joints, but they’re not uncommon either – and they’re both painful and debilitating. Broken bones necessitate emergency medical attention and oftentimes require surgery to fix.

Broken fingers and toes

Digits are at great risk of injury during the hectic moving process. The stress, fatigue, and constant rushing around on the Big day can easily lead to squashed fingers or crushed toes – all it takes is a dropped object, a falling piece of furniture, or a collapsing box to smash a digit. Besides, fingers can get caught in doors or be stepped on – and it is really easy to stub your toes if you’re wearing flip-flops or other open-toed shoes.

How to avoid fractures to fingers and toes when moving house:

• Wear heavy-duty gloves – to protect your hands and ensure a good grip;
• Wear sturdy, closed-toe shoes – to protect your feet and toes;
• Do not overload moving containers, use strong moving boxes, and reinforce the bottoms of cardboard boxes – so moving boxes are less likely to collapse under their own weight and their contents are less likely to fall out.

Broken arms and legs

Broken limbs are another severe problem that may occur when moving – if you fall during the move or a heavy piece falls on you, the force of the impact may break a bone in your arm or leg.

You need to be very careful and to take every precaution possible (plan ahead, remove obstacles, ensure a good grip on the items you’re carrying, do not lift more than you can handle safely, use adequate moving equipment, etc.) to avoid limb fractures during your relocation.

Muscle injuries

The strenuous physical activity on moving day puts muscles and connective tissues at risk and can result in cramps, strains, tears, and/or contusion:

• Muscle strains – A muscle strain, commonly referred to as a “pulled” muscle, usually happens when the muscle is overstretched or overused. The muscle fibers get torn due to the great amount of mechanical stress, resulting in muscle soreness, stiffness, weakness, swelling, and spasms. Muscle strains commonly occur in the shoulders, neck, lower back, and hamstring;
• Muscle tears – A muscle tear is a more serious injury where not only the muscle fibers are torn, but the blood vessels that supply the muscle are also damaged. Like muscle strains, torn muscles usually occur in the lower back, neck, shoulders, and legs;
• Muscle cramps – Muscle cramps occur due to the accumulation of lactic acid during vigorous activity when the body needs quick supply of energy. The muscles that cramp the most are the calves, thighs, and foot arches;
• Muscle contusion – Muscle contusion, or a bruised muscle, occurs when the underlying muscle tissue and the capillaries are damaged due to trauma, but the skin is not broken;
• Torn ligaments and tendons – Ligaments and tendons (the fibrous tissues that connect bones to bones and muscles to bones) can get torn when put under too much stress and cause pain and swelling.

How to avoid muscle injuries when moving

• Do some stretching and exercising to warm up your muscles before you start any moving activities – cold muscles are very prone to injuries, so you need to keep your muscles warm and elastic on Moving day in order to avoid strains, cramps, and tears;
• Stay hydrated – dehydration makes the muscles less pliable and can lead to cramping and tearing of muscle fibers;
• Take breaks to allow muscles, ligaments, and tendons to rest;
• Use proper moving equipment, so you don’t overexert your muscles.

Hernias

Hernias are ruptures or tears in the abdominal wall that result from a combination of tissue weakness and strain. Since lifting heavy objects is one of the major causes and risk factors of hernias, they are some of the most frequently occurring moving injuries.

How to avoid hernias when moving

The same precautions that help avoid back injuries will help prevent hernias, too. As an added safety measure, you can wear a belt that will provide additional support to your abdomen and will lessen the pressure on the abdominal wall.

Cuts and scrapes

Cuts and scrapes are arguably the most common injuries when moving, but they’re also the least serious ones.

Moving items with sharp edges or boxes with tools, kitchen items, glassware, or other breakables or sharp items that are not safely packed can easily lead to grazes, scratches, lacerations, and open wounds – if items with sharp edges are not well wrapped, the edges can cut into the skin of the person carrying the item; if any sharp items poke through a box or fall out of a box, the person holding the box can get hurt; if fragile items fall out of a box and break, the person carrying the box can be injured; etc.

How to prevent cuts and scrapes when moving

• Wear protective equipment (work gloves) and protective clothing (thick clothing, long pants, long-sleeved shirts or jackets, closed shoes, etc.);
• Pack sharp items and fragile items as safely as possible – wrap them in thick protective materials, secure the wrappings in place with packing tape, use strong moving boxes, etc. (See also: How to pack fragile items for moving)

Other health risks when moving house

In addition to moving injuries, there are some other health risks associated with a house move that you need to be aware of when planning your relocation:

1) Dehydration

With so many things to do on Moving day, you may forget about food and water – and get dehydrated. The risk of dehydration is bigger when moving in the summer (because of the scorching heat), but it can easily happen during a winter move, too (you won’t be sweating so much when it’s cold outside, but you won’t feel very thirsty either – and your body will still need plenty of fluids while going through the strenuous physical activity on Moving day).

Dehydration can cause headache, fatigue, fever, and various other problems (including muscle injuries), so it is extremely important to stay hydrated during your move – drink plenty of water, have some refreshing beverages (cold drinks or hot drinks, depending on the weather), eat fresh fruits and vegetables, etc.

2) Heat exhaustion and heatstroke

The combination of stress, strenuous effort, and high temperatures during a summer move can result in heat exhaustion or even heatstroke, so you need to take measures to stay cool during your relocation:

• Drink a lot of water and cold beverages;
• Wear light-colored, loose-fitting, lightweight clothes;
• Wear a wide-brimmed hat to protect your head from the sun;
• Protect yourself against sunburn – not only is sunburn a health problem in itself, but it also affects the body’s ability to cool itself. You’re, therefore, advised to use a broad-spectrum sunscreen lotion (with an SPF of at least 20) to protect exposed parts of your body when moving in the summer;
• Keep a cold wet towel at hand and place it on the back of your neck if you start feeling too hot during your move – it will help lower your body temperature very quickly;
• Take breaks in a cool place – away from sunlight, in an air-conditioned room (or a room with a running fan).

Related: Tips for moving in the summer

3) Hypothermia

Prolonged exposure to cold temperatures during a winter move can cause hypothermia, so it’s crucial to keep yourself warm when moving in the cold season:

• Wear comfortable winter clothing that will keep you warm but won’t restrict your movements. Be sure not to overdress, though, as there’s a risk of sweating too much and catching a cold;
• Wear waterproof winter boots to keep your feet warm and dry;
• Protect your hands and fingers with thick work gloves;
• Drink plenty of hot beverages – coffee, tea, hot chocolate, etc.
• Take frequent breaks to warm up inside the home (stay in a warm room with air-conditioning or a running space heater).

Related: Tips for moving in the winter

Main causes of moving injuries – and how to prevent them

It is well known that stress and exhaustion are the main culprits for moving injuries, yet every accident has its own cause. And although there is little you can do to reduce stress and make your work easier on Moving day, there are many precautions you can take to prevent the specific causes of moving injuries.

Injuries from lifting heavy objects

There is no doubt that heavy lifting is the number one cause of injuries when moving. In their effort to take large furniture pieces, bulky appliances, and other weighty items out of the home and load them on the moving truck, people strain themselves too much and take too much risk – and that can easily lead to different kinds of injuries:

• Back injuries from lifting – common back injuries from lifting include strained back, pinched nerves, and pulled back muscles;
• Shoulder injuries from lifting – most frequently shoulder dislocation;
• Neck injuries from lifting, such as pinched nerves and pulled neck muscles;
• Elbow injuries from lifting, such as sprains, dislocations, and torn ligaments and tendons. The same kind of injuries from lifting can also happen to wrists and knees;
• Muscle strain from lifting – a pulled muscle from lifting is one of the most prevalent moving injuries, but muscle tears and other more serious injuries can also occur when lifting and carrying heavy items;
• Hernias

How to avoid injuries from lifting heavy objects

Even though heavy lifting is inevitable during a self-move, injuries from lifting are not unavoidable – you just need to take the right precautions:

1) Use proper lifting techniques:

• Get a firm footing before lifting a heavy object – position your feet shoulder-width apart, put one feet slightly forward, and keep a good balance with the other;
• Get a good grip on the item you’re about to pick up;
• Keep your back straight, bend your knees, and lift with your legs, not your back;
• Keep the heavy item close and centered to your body;
• Walk slowly and steadily;
• Do not twist your back or your hips when you need to turn – turn your feet.

You can find more detailed information on how to properly lift and carry heavy boxes and furniture when moving here.

2) Use specialized moving equipment:

• Moving dollies – instead of carrying heavy objects, you can simply secure them on a dolly and wheel them to the moving truck;
• Furniture sliders – you can avoid carrying heavy furniture by placing sliders under the furniture legs and gently pushing the piece to where you want it to go;
• Moving straps – moving straps take the weight of an item off your body and lower its center of gravity, so you can handle it without bending or twisting your back.

3) Get help

Lifting heavy objects is not a one-man job – ask friends for assistance, so you have a partner to help you lift and carry large and weighty pieces. It will actually be best to have several helpers – so you can take turns and there is always someone to give directions, help balance the items, ease the load when going around corners, etc.

Discuss things in advance with your helpers and work in tandem with your lifting partner – be sure to communicate the entire time.

Related: Let friends help you move

4) Do not make boxes heavier than 45 pounds

As much as you may want to save space when packing and moving, overloading your moving boxes is a big mistake – the heavier the boxes, the more difficult they become to lift and carry and the risk of personal injuries, property damage, and damage to your items increases as well.

You can save yourself some heavy lifting – and greatly reduce the risk of injuries and damages – by keeping your boxes no heavier than 40-45 pounds. Be sure to pack heavy items in small boxes and only use large moving boxes for lightweight items.

See also: How to pack boxes for moving

5) Empty furniture and disassemble larger pieces

Hard to believe as it may be, you don’t actually have to lift and carry super heavy furniture on moving day:

• You can make your furniture lighter by emptying it of items and removing any drawers, shelves, and other detachable parts (See also: What to do with drawers when moving);
• You can take apart larger furniture pieces, so they become easier to handle (See also: How to disassemble furniture when moving)

6) Plan before you act

Before you lift an item, make sure you know where you will put it, what route you will take, what challenges you will encounter, and how you will overcome them.

7) Do not try to be a moving hero and avoid lifting items that are too heavy for you!

Injuries from dropped objects

Considering that lifting heavy objects is the most common cause of moving injuries, it comes as no surprise that the next most common cause is dropping heavy objects.

If a heavy item is accidentally dropped during the move, it may cause a variety of injuries, ranging from mild to severe:

• Foot injuries from falling objects – feet are at the biggest risk from dropped objects during a move. If you drop a heavy item while carrying it around or a heavy item falls out of a box you’re holding, it can easily crush your toes. And if a box with sharp items or fragile items collapses during the move, your feet may get badly cut;

• Hand injuries from falling objects – from smashed fingers and dislocated wrists to contusions, cuts, and scraped, hands can sustain a lot of injuries from dropped objects;
• Head injuries from falling objects – if you lift a heavy item over your head and drop it during the move, you may suffer concussion, contusion, or even skull fracture.

In the worst case scenario, one’s entire body can be smashed by a heavy piece falling down the stairs.

How to avoid injuries from falling objects

Fortunately, injuries from dropped objects are among the easiest to prevent:

• Wrap breakables and objects with sharp edges in several layers of protective materials;
• Use strong moving boxes and reinforce the bottoms of boxes that contain heavy items, sharp items, or fragile items;
• Wear thick work gloves and sturdy, closed-toe shoes to protect your hands and feet during the move;
• Do not lift too much, so you can safely handle the weight;
• Make sure you have a good grip on the item you’re carrying;
• Make sure large and heavy items (such as furniture pieces and appliances) are well balanced while they’re being hauled around;
• Avoid lifting heavy items over your head;
• Use moving dollies, furniture sliders, and lifting straps to move heavy objects in a safe and easy manner;
• Be extra careful when moving heavy items up or down stairs  – know how to position the piece and at what angle to carry it, work with a partner, use the high and low technique, and walk one step at a time (See also: How to move heavy furniture up stairs)

Injuries from slips, trips, and falls

Many moving injuries are caused by slipping, tripping, or falling – moving day is quite hectic and there are a lot of things scattered around (boxes, packing materials, moving supplies, etc.), so it is very easy to trip and fall while going in and out of the home, especially when carrying a heavy load or a bulky item. The risk becomes even bigger when people get tired as the laborious day progresses – or when they get frustrated with the process and try to speed things up.

Some of the most common injuries from slips, trips, and falls include knee and elbow injuries (from hitting the knees or elbows when falling or twisting them in an unnatural way when trying to brace for impact), sprained ankles (from rolling and/or twisting the ankle when tripping or slipping), shoulder injuries (from landing on the shoulder when falling), broken hands and legs (from the impact during a fall), and torn ligaments and tendons (from twisting them away from their normal position).

How to prevent slips, trips, and falls

• Clear the route – remove any obstacles and potential hazards from the stairs and hallways of your home, keep moving boxes in neat piles away from the walkways, clear the pathways from your front door to the moving truck from debris, fallen leaves, mud, snow, or ice, clear the dust from the surfaces you’ll be walking on, etc.;

• Lay anti-slippery coverings on the floor;
• Wear shoes with rubber soles that provide good traction and flexibility;
• Plan your steps in advance – make sure you know where you’re going to put your foot before you lift it, ensure one foot is stable before lifting the other, and walk slowly and carefully;
• Make sure you can always see where you’re walking;
• Have a spotter to warn you of dangers along the way.

Bonus tips for avoiding injury when moving

In addition to the specific precautions listed above, there are a few more important safety measures to take to avoid accidents and injuries during your move:

1) Plan ahead:

• Consider possible safety issues – obstacles and hazards in your home (steep stairs, narrow doorways, tight spaces, etc.), dangerous items (heavy items, sharp items, fragile items, etc.), tight timeframes, etc. – and think of ways to avoid or at least reduce potential risks;
• Be mindful of the weather – check the weather forecast for the day of your move and take precautions accordingly (See also: How to move in rain; How to move in snow)

2) Ensure the safety of kids and pets

Kids and pets may get hurt if they get in the way on moving day – or they may unwittingly cause someone else to get hurt. It is, therefore, of paramount importance to keep your children and your animal friends away from the moving activity – ask a family member or a close friend to take them to their place or to keep them occupied in a safe and quiet room away from the moving chaos. If necessary, hire a professional sitter to look after your little ones.

3) Never rush things

Acting rashly is bound to cause accidents – you need to stay calm and alert and to be extremely careful during your move in order to avoid mishaps and injuries:

• Take your time, think things through, take all possible safety precautions, and don’t take risks;
• Allow yourself enough time to complete the move and work steadily and carefully;
• Have frequent breaks to avoid exertion, recover your strength, and regain your focus.

4) Get professional moving assistance

Professional movers are properly trained and equipped to perform a move in the safest and smoothest way possible. The experts will take all the necessary precautions, will do all the hard work for you, and will handle your relocation with professionalism, efficiency, and care, successfully preventing moving injuries and accidents and ensuring your trouble-free relocation experience. Just make sure you find reliable, experienced movers to work with and you will have nothing to worry about.

Have a safe and successful relocation!