Ryan Williams, PT DPT MBA CMTPT
Director of Rehab
March is here and temperatures are in the 50s and 60s. That simply means one thing: spring has arrived! This time of year, most of us get the urge to deep clean the winter grime away inside and outside. We tend to be a little more sedentary through the winter months, and we need to be careful when trying to start the spring clean. Let’s start with the basics on how to stay safe and avoid injuries this time of year.
Walking: Start slow and go for a nice stroll for 10-15 minutes every day. Try increasing by 5 minutes every week. Our bodies are designed to move, and love to move. Walking is not only great for our muscles and bones, but also our hearts and lungs. Increasing blood flow throughout the body is also good for the circulatory system. Starting a walking program prior to jumping into heavy spring cleaning helps to get your body moving, increase your endurance and prevent soreness.
Lifting: Make sure to lift with your legs and not your back. Bending forward at the waist to lift, especially with heavier objects, is a great way to cause a back injury. Make sure to spread your feet at least shoulder width or a bit wider and squat down keeping your back straight. Keep the object you are lifting as close to you as possible and then stand up using your legs.
Ladders and step stools: When using ladders or step stools to clean out gutters, wash windows or clean ceiling fans, make sure they are resting on a flat, solid surface. For ladders, it is always good to have a second person around to hold it steady, especially if you are going to the higher rungs. Do not lean too far away from the ladder. It’s better to get off the ladder and reposition it closer to where you need to be.
Floors: Make sure not to get cleaning products on hard-surface flooring. Also make sure your rugs have backing to stay in place and do not place objects on stairs or landings where someone can trip and fall over. If you get a cleaning product or other liquid on a solid-surface floor, make sure to clean it up appropriately right away so you or someone else in your household doesn’t slip and fall. If you are cleaning out the basement, make sure not to place boxes or other items on or near the stairs because you don’t want to create a tripping hazard.
Kneeling: Cleaning out the flower beds can be uncomfortable, as can scrubbing the floors. Standing and bending over to clean out the flower beds or pulling weeds can put strain on your low back or cause you to tip over and fall. Kneeling is a safer option. It is a good idea to stop at the local hardware store and pick up a pair of knee pads, preferably the gel ones, to use for these tasks. You can also look for a thick piece of foam coated in rubber or other wipeable surface to provide comfort. If you struggle getting up from a kneeling position, keep a chair or bucket close by to push up on.
Even with these recommendations, you still might get to the end of your spring cleaning and be a little stiff or sore. Ice or heat will help to remove discomfort, as will going for a walk! Remember our bodies are designed to move; movement helps more than sitting. Happy cleaning!