How to do Your Spring Cleaning… Injury-Free

We know this is the time of year to refresh.  It’s a great feeling to reorganize the house,  do a deep clean or get into some home improvement projects you’ve been putting off.  But if you’re the type that’s into DIY, there are some common injuries that can occur as well as the usual stiff achy joints from all that heavy lifting,  bending, etc. So be prepared and follow these tips to keep safe and injury-free this spring:

  1. PACE YOURSELF: these can be long, and physically demanding tasks. So if necessary, space it out and do not try to do it all in one day.
  2. HAVE A GAME PLAN: organize yourself before you start your project.  Limit unnecessary trips up and down the stairs and any other extra work you may make for yourself.  Work smarter not harder.
  3. PROPER FOOTWEAR: when doing any type of physical work it’s generally a good idea to wear athletic shoes or shoes that have a rubbery sole to avoid slips and falls and other potential injuries. 
  4. PROPER BODY MECHANICS: If you are planning to move heavy objects, be sure to use proper lifting mechanics: bend at your knees, feet shoulder width apart, item close to body and keep a flat strong back (squatting motion). Avoid repetitive movements, use cushions to kneel on, keep your shoulders relaxed when working overhead and avoid tensing your shoulders.
  5. USE PROPER TOOLS: Instead of bending over to use a broom to sweep the floor,  get a long handled broom and mop that allow you to remain upright.  When cleaning at a high height, whether it be a ceiling fan, or a high window, be sure to use a proper step ladder to reach those spots.
  6. TAKE BREAKS AND STAY HYDRATED: whether you’re working outdoors or indoors, it will be important to drink water.  Especially if you’re in Nigeria this time of year,  keeping your muscles well hydrated is very important to avoiding injuries.
  7. 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. Your body will tell you exactly how it feels. If it is telling you to stop, listen!
  8. TAKE CARE OF YOURSELF: After you are done for the day, take time to assess how you are feeling and pamper those muscles that are a bit sore: use a heating pad or ice pack to a trouble area and perform some gentle stretches.

By following these simple tips you will help prevent any injuries that may come. If you ever find yourself in pain that just won’t go away, consider having a physiotherapist look at the problem area and give you some tips for reducing pain!   Call us anytime at 08130280496 to schedule your assessment. 

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