Shoulder stiff? Quads tight? Elbow aching after a long day on-site?
August is National Tradies Health Month, and at Logan Physio, we’re helping tradies take better care of their number one tool – their body.
As a tradie, your job is physical. Whether you’re on the tools, climbing ladders, lifting gear, or spending long hours in awkward postures, your body cops a beating. That wear and tear can build up into serious injuries if left unchecked – especially in the shoulders, elbows, knees, and lower back.
But the good news? Most tradie injuries are preventable – and treatable – if you catch them early and follow a guided recovery plan.
Here’s how three common problems – shoulder stiffness, tennis elbow, and muscle tightness – can be managed and prevented using proven physiotherapy tools and techniques.
Why Tradies Are at Risk: The Physical Toll of the Job
Plumbers, electricians, carpenters, tilers, roofers, and labourers all face a common enemy: repetition and strain.
Over time, repetitive lifting, overhead work, kneeling, twisting, and gripping can lead to:
- Shoulder injuries like rotator cuff strains, frozen shoulder, or impingement
- Elbow pain from overuse (tennis elbow)
- Lower back pain from heavy lifting or prolonged bending
- Knee stiffness and tight hamstrings from squatting or kneeling
- IT band and quad tension from walking on uneven ground or climbing ladders
Ignoring early warning signs like stiffness, soreness, or fatigue can turn a minor niggle into time off work – or worse, a long-term condition.
Common Tradie Injury #1: Shoulder Pain and Stiffness
Been feeling shoulder pain or loss of motion?
This could be the early sign of rotator cuff irritation or frozen shoulder – both common in tradies who work overhead or repeatedly lift loads.
Rehab Tool: Active Assisted Shoulder Flexion
Active assisted flexion is a gentle shoulder rehab exercise where your unaffected arm helps move your injured or stiff shoulder in a safe, controlled way.
It’s perfect in the early-to-mid stages of recovery from:
- Shoulder surgery or strain
- Frozen shoulder
- Rotator cuff tears
- Shoulder impingement
- Post-immobilisation stiffness
Why It Works:
Tradies often keep pushing through shoulder pain, which leads to tightness, weakness, and compensatory movement in the neck or back.
Active assisted flexion helps:
- Improve range of motion
- Restore control in your shoulder joint
- Reduce stiffness
- Build confidence in movement
- Prepare for full active or loaded exercises later on
How To Do It (Supine Version):
- Lie flat on your back with knees bent.
- Clasp hands together (or hold a towel or dowel).
- Lift your arms slowly overhead, using your good arm to help.
- Stop at mild resistance or discomfort (not sharp pain).
- Hold briefly, then lower slowly.
- Repeat 10-15 reps, 2-3 times per day.
🚫 Avoid: Arching your back, rushing the movement, or pushing into sharp pain.
Common Tradie Injury #2: Tennis Elbow
One of the most frequent issues we see in tradies is tennis elbow – known medically as lateral epicondylitis.
It’s not just for tennis players – this overuse injury affects the extensor tendons of the wrist and is common in people who:
- Do repetitive gripping
- Use power tools
- Perform twisting motions
- Carry heavy loads
Why Tradies Get It
Tradies spend hours each day gripping tools, twisting screws, operating drills, and handling materials. These repetitive actions can overstrain the tendons where they attach at the outside of the elbow.
Typical symptoms:
- Pain on the outer side of the elbow
- Tenderness in the forearm
- Weak grip strength
- Pain when lifting or twisting
How We Treat It
At Logan Physio, we often:
- Unload the area with activity modification to let inflammation settle
- Use a counterforce brace to redistribute load away from the tendon
- Guide a relative rest period (avoiding aggravating tasks, not all activity)
- Progress to strengthening exercises once pain is reduced
💡 Tradie Tip: The earlier you seek help, the faster your recovery. Left untreated, tennis elbow can become persistent and keep you off the tools.
Common Tradie Injury #3: Lower Limb & Back Tightness
Long days on ladders, kneeling for tiling, or lifting heavy gear can cause tension in the quads, hamstrings, and IT band.
This tightness doesn’t just cause discomfort – it can also affect posture, strain your back, and reduce mobility.
Recovery Tool: Foam Rolling Therapy
Foam rolling applies gentle pressure to tight muscle areas, helping release fascia, boost circulation, and reduce tension. It’s a go-to tool for:
- Relieving soreness after work
- Preventing injuries
- Improving flexibility
- Managing tight hips, knees, and hamstrings
Three Key Areas Tradies Should Roll:
- IT Band (Outer Thigh)
- Lie on your side, roller under outer thigh
- Roll from knee to hip
- Pause on tight spots for 20-30 seconds
- Quadriceps (Front Thigh)
- Lie face down, roller under thighs
- Roll from hip to knee, holding on sore areas
- Hamstrings (Back of Thigh)
- Sit with roller under thighs
- Roll slowly from just above the knee to the bottom of the glutes
🛠 Tradie Tip: Start with a smooth, soft roller. Aim for 5-10 minutes after work or before bed. Move slowly and breathe.
Why Prevention Beats Time Off
The most common reason tradies see us at Logan Physio?
They waited too long.
Pain that starts as “just a bit tight” becomes:
- Strained muscles
- Chronic inflammation
- Missed shifts
- Compensatory injuries in other joints
Rehab doesn’t have to be complicated.
With simple tools like active assisted flexion, foam rolling, and early tennis elbow management, you can stay in control of your health – before it takes you off the tools.
Integrating Rehab Into the Work Week
- Before work:
- Quick shoulder mobility or foam rolling warm-up
- After work or gym:
- Foam roll thighs and hamstrings, stretch, and breathe
- At first sign of pain:
- Don’t ignore it – especially in the elbows and shoulders
- Weekly:
- Check in with your physio or progress your rehab exercises
We’ve Got Your Back (and Your Shoulders, Elbows, Knees, and Hips)
At Logan Physio, we work with tradies across all trades – plumbing, building, roofing, electrical, concreting – you name it.
Whether it’s:
- Recovery from a recent injury
- Preventing downtime from overuse
- Strengthening muscles around joints
- Educating you on self-care techniques
We’ve got your back – literally.
Protect Your Health – All Year Round
While August’s National Tradies Health Month is a great reminder to look after your body, injury prevention and treatment shouldn’t stop when the month ends. Whether it’s shoulder pain, tennis elbow, lower back stiffness, or just wanting to stay strong and mobile for your work, the team at Logan Physio is here to support you year-round.
Don’t wait for pain to slow you down – contact us any time to book an appointment and keep your body in top condition for work and life.
📞 Call us at 07 3200 8541 or
📍 Visit us at 2 Mallee St, Crestmead
💻 Or book online
