What it takes: Burns and cuts
Hot oil, grills, steam and sharp knives make burns and cuts the most common kitchen injuries. Rushing, crowded lines and dull knives raise the risk.
Line cook
Heat, knives, hot oil and a ticket rail that never empties.
Professional kitchens are hot, fast and hard on the body. Long shifts standing on tile, repetitive knife work, burns, cuts and heat stress are everyday hazards, and the pace leaves little room for meals or rest.
What it takes and what to do
What it takes: Feet, legs and back from long shifts on tile
Ten or twelve hours standing on hard kitchen floors leaves feet and lower backs aching. Leaning over low prep counters adds to the back strain.
What to do about Feet, legs and back from long shifts on tile
Wear supportive shoesAs neededChoose shoes that fit well and suit your activity, and replace them when they wear out. Make long standing easierDailyUse a cushioned mat or insoles, shift your weight and take breaks when your job keeps you on your feet. Stretch your calvesDailyA wall calf stretch for legs that stand, walk or run all day. Stretch your hip flexorsDailyA kneeling lunge stretch for the muscles at the front of your hip, which tighten when you sit for long stretches.What it takes: Wrist and hand strain from knife work
Chopping, whisking and lifting heavy pans are repetitive, forceful hand motions. Over time they are linked to wrist tendon problems and carpal tunnel symptoms.
What to do about Wrist and hand strain from knife work
Stretch your wrists and forearmsDailyGentle wrist flexor and extensor stretches for hands that type, grip or tap all day. Do tendon glides for your handsDailyMove your fingers through five positions to help the tendons slide smoothly through the wrist. Train your gripWeeklySqueeze a firm ball or grip trainer to keep your hands and forearms strong.What it takes: Heat stress in a hot kitchen
Ovens, fryers and grills can push kitchen temperatures very high. Long shifts in that heat, with little chance to drink, can bring on heat exhaustion.
What to do about Heat stress in a hot kitchen
Stay safe in the heatAs neededOn hot days, drink water often, take breaks in the shade and plan hard work for the cooler parts of the day. Drink water through the dayDailyKeep a water bottle within reach and sip through the day instead of waiting until you are thirsty. Rehydrate when you sweatAs neededDrink regularly during hot work or long workouts, and add electrolytes when you sweat for more than two hours.What it takes: Late nights and irregular meals
Cooks often eat last and on the fly, finish late and wind down with a drink. Short sleep and skipped meals compound the physical demands of the job.
What to do about Late nights and irregular meals
Keep a consistent sleep scheduleDailyGo to bed and get up at the same times every day, weekends included, and aim for at least 7 hours. Include protein at each mealDailySpread your protein across breakfast, lunch and dinner instead of saving it all for one meal. Count your standard drinksAs neededLearn what one standard drink looks like and keep a running count, because many pours hold more than one.When to see a professional
Get medical care for burns larger than your palm, burns on the face, hands or joints, or deep cuts that gape or won't stop bleeding. See a doctor for numbness in your fingers or wrist pain that lasts more than a few weeks. If drinking is becoming a problem, SAMHSA's free, confidential helpline is 1-800-662-4357.