You might be wondering: “What does translation have to do with injuries?” Translation certainly isn’t a sport, although I suppose you could consider it that at times; long hours, extreme focus and proper nutrition are all important to perform your best. In today’s post, we are going to discuss some tips on how to keep your body healthy so you can keep doing what you do best: translating.
Recently, we attended an online translation conference, and one of the sessions was on injuries. The speaker discussed RMDs (Repetitive motion disorders), which include conditions such as bursitis, tendonitis, carpal tunnel syndrome, etc. She had suffered from one for years from repetitive typing. As translators, we spend a lot of time in front of our computers typing, and over time, this can lead to repetitive motion disorders.
There are also injuries that occur outside of our job as translators but can equally affect our ability to translate. Take piriformis syndrome, for example. If you are a runner, you may have experienced this. It is an extremely uncomfortable condition in which the piriformis muscle, a tiny muscle located in the buttock region, spasms and causes buttock pain. It is also located close to the sciatic nerve, so it can cause pain to run down the entire leg. For people with piriformis syndrome, sitting can be excruciating and unbearable, and long hours translating can certainly exacerbate this condition. So, if you already have an injury, it is also important to take the necessary steps to minimize any further damage.
Below are our tips for preventing and managing injuries:
1) Stand up and take breaks often
Whether you are a freelance translator or working in-house at an office, we often sit too much. The standard work day is 8 hours, and according to the U.S. Bureau of Labor Statistics, workers in computer professions spent 87.1 percent of the workday sitting, or 6.91 hours sitting and just 1.02 hours standing. Many fitness trackers and watches will remind you that you’ve been sitting too long, but if you don’t have one, you can set a reminder for yourself on your phone to get up every 30 minutes or so and walk around and stretch. Standing up and walking helps your circulation and blood flow and will avoid aggravating any existing injuries or creating any new ones from prolonged sitting.
2) Invest in ergonomic office furniture
If feasible, consider investing in a quality standing desk. This is a great way to make your workstation work for you. No longer will you have to be confined to sitting in a chair the whole day; you can also work standing up. And speaking of sitting, invest in a quality ergonomic chair, too. Your body will thank you for it. Many translators work from home, and it is sometimes easier to just use a dining chair or dining table to work on instead of having separate office furniture, but years of doing this can ruin your posture and cause chronic pain.
3) Stay hydrated
This one goes without saying, but it is important to drink a lot of water during the day, whether you are translating or running a marathon. If you’re thirsty, you are most likely already dehydrated. Dehydration can cause headaches, dizziness, and muscle strains, cramps and spasms, all things that will affect your work. So, don’t wait until you feel thirst to drink. Keep a water bottle at all times at your workstation and fill it up several times during the day. Just make sure to keep it away from your computer, spills are no fun! Every individual’s needs are different, but a good rule of thumb is about 2 liters per day (or about half a gallon). If you are also exercising, this number will likely be higher, so just make sure to keep drinking water throughout the day so you can perform at your best.
4) Exercise
Make time for your health. One more project won’t matter if you are physically unwell. It is important to stay physically active. If you work from home, make the effort to get a workout in before you start your workday, when you finish, or both. If you work at an office, you could consider riding your bike to work or walking, if feasible, instead of driving. Another easy way to get some extra steps in is taking the stairs instead of the elevator. Find something that you like to do, and stick to it. You don’t have to run marathons to be fit; if running isn’t your thing, there are plenty of other activities you can do, like swimming, biking, yoga, pilates, etc. It can even be as easy as grabbing a yoga mat and doing some exercises right in your home. Joining a local gym can also be a good way to stay accountable, release stress after a long day and participate in group fitness classes.
5) Eat well, be well
In the words of Benjamin Franklin, “By failing to prepare, you are preparing to fail,” and that couldn’t be more true. When working with tight deadlines, sometimes it is easy to forget to eat. And then once hunger sets in, the quickest thing to reach for is junk food or order takeout. Our recommendation? Get rid of any junk food in your pantry to avoid reaching for it in those tough moments and replace it with healthy snacks. Nutrition is of the utmost importance to performing your best. Translation requires extreme focus and creativity. Translators must search for the best words to capture the meaning of the original text; it truly is an art form. When you are running on fumes, your brain is not going to be operating at its best and you can start to make mistakes. For optimal energy and nutrition, eat a variety of fresh fruits and vegetables and whole, unprocessed foods. Avoid eating heavy meals as digestion requires a significant amount of energy—more energy than running, biking, swimming, etc.—which is why you get that tired feeling after eating meal. Planning your meals in advance makes it easier to stay on track. Meal prep doesn’t have to be complicated; eating healthy can be delicious and easy.