One of the best things about living in New England is the change of seasons. Just when you are tired of the season, it’s time for a new one! So yes, I am tired of the snow and cold and am looking forward to warmer temperatures, spending more time outdoors and being more active.
As spring rolls in, we tend to become more active both inside and outside the home, working to clean up from the winter that we just endured. When we go from an inactive winter to a rush of spring cleaning activity, injuries can often occur. Whether you are spring cleaning inside, or preparing your outdoor landscaping, there are some easy fundamentals to follow to stay safe and healthy.
- Take your time. It never fails, but we remember what we could do 20 years ago and we think this is how we should do it now. If it took 8 hours to spring clean the house 20 years ago, we think it should take 8 hours now. If we did the flower beds in 6 hours 20 years ago, we think it should take 6 hours now. But many times, that is not the case. Plan for these activities to take longer to complete than they used to. Maybe spread them out over a few days and add in rest periods. Take your time, take breaks, stay hydrated, plan your day appropriately and be smart as you start your springtime chores.
- Warm up before you work. Usually, when we are ready to clean, we dive in head first. If you wake up stiff and don’t move well, some easy stretching can be helpful. Put your hands on the small of your back and bend forward and backward at the waist. Hold each position for 10-15 seconds. Move slowly, without straining. While standing, do some small arm circles, forward and backward. Finally, stand on a step and drop your heel off the step, keeping the ball of your foot on the step to stretch your calf muscle which often gets tight.
- Safety First.
- Be careful on ladders. Make sure your ladder has been placed on a stable base. Always use 3 points of contact on the ladder (2 feet, one hand, one foot, two hands, etc.) as this can make you much more stable.
- Don’t overload your hands with items climbing up the stairs.
- Take multiple trips. If you carry 4 bags and it makes you unsteady, then carry 2 bags and make two trips.
- Bend your knees, tighten your stomach with any lifting and never forget to breathe! Holding your breath is easy, but not good for you!
Enjoy this beautiful time of the year and if you run into any unusual aches or pains, please feel free to reach out to one of our PT’s at Flaherty Physical Therapy to see if we can progress your home exercises. Feel free to call us at 508-393-9000 for a PT consult to review your problems, help you create solutions and get your Mojo restored to where it needs to be!