Holiday Cleaning Readiness-Don't Hurt Yourself While Scrubbing

Whether you are doing a thorough cleaning of your house or tackling that outdoor to do list, follow these tips to avoid injury.

• Warm up.  It might seem silly to perform a warm up before cleaning or doing yard work but a few gentle stretches before working can prevent pain and soreness.
• Know your problem areas.  If you are prone to back injuries, then you don’t want to put unnecessary stress on it.  For example if you have thumb arthritis, you will need to be careful with prolonged pinching or grasping.
• Pace yourself.  Take frequent breaks and replenish fluids to prevent dehydration.  It can be a long and physically demanding task to clean your house or yard, so space it out and don’t try to do it all in one day.  By taking breaks you will give your muscles time to rest and decrease the risk of injury.
• Break up a big job into smaller ones. If you are attempting a big job, especially alone, it is important to tackle that job with a plan. Break the one big job down into more manageable, smaller jobs and complete those tasks one at a time.
• Avoid prolonged repetitive motions during activities such as cleaning, yard work, or decorating.  Once again take frequent breaks and stand up or walk to get out of a bent position.  Keeping your back in a sustained flexed position will lead to back pain and possible injury.
• Wear proper footwear. Avoid wearing flip flops, sandals, or slippers.  This will not only protect your feet but also decrease your risk of falls.
• Be careful on ladders! The ladder should be placed on a firm, level surface.  Avoid overreaching to decrease your risk of falls.  A good rule of thumb to follow is that your belly button should never pass the side of the ladder.  While inside, avoid climbing on furniture and use a step stool instead.
• Protect your knees.  While cleaning or working in the garden kneel onto a pad and avoid overreaching while in this position.
• Mind wet floors!  Accidents from slipping and falling can be severe.
• Use proper body mechanics.  When you do lift, use proper form!  Separate your feet, shoulder-width apart, keep your back upright and bend at the knees (squat) while tightening the stomach muscles.
• Ask for help!  Instead of lifting that heavy object by yourself, wait and ask someone to help you.
• Listen to your body! If you are having pain, then stop and take a break. I know we are inclined to want to finish the job, but fighting through the pain could turn a small problem into a larger one. Cleaning tasks can be strenuous on your body and your body will tell you exactly how it feels. If it is telling you to stop, listen!

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Aleacha Wallington, PT, DPT, CHT

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Call 304.525.4445

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