How to Avoid Foot and Back Injury While Cleaning the House
Did you know that Americans spend an average of 17 hours each week on housework alone? Housework seems like a never-ending battle, putting great pressure on your hands, feet, knees, and back. Repetitive housework, consisting of twisting, straining, and overexertion, can cause severe damage or injury to the joints and muscles in the feet and back.
Plantar fasciitis is an inflammatory condition of the plantar ligament in the foot. This ligament attacks the heel bone to the toes and consists of a thick, fibrous band of tissue. The plantar fascia is responsible for creating a necessary arch in the foot. Overstretching and overusing the plantar fascia can create tears to the surface, causing pain and inflammation. Constant housework and pressure on your feet can increase your risk of developing plantar fasciitis.
If you clean your house regularly, you probably suffer from some level of back pain. Vacuuming, scrubbing, loading, and carrying puts an excess strain to the back muscles, which inevitably will lead to pain and inflammation. If you struggle with pain in your back and feet, consider these tips for management:
- Lift at your needs (not your waist) when lifting heavy items
- Combine tasks to avoid making several trips around the house
- Switch out your old, heavy cleaning supplies for lighter alternatives (i.e. electric broom and light mop)
- Step forward with each stroke while vacuuming. This will lighten the load on your back.
- Use kneepads or cushions when cleaning on your knees.
- Use comfortable and supportive shoes to reduce the risk of foot injuries.
- Stretch before and after cleaning.
- Use cleaning utensils that have long handles.
Foot pain is not a normal sign of aging. If you have foot pain or any kind of complication, contact OrthoArizona to set up an appointment. OrthoArizona has 21 offices throughout the Valley, each focused on quality care, compassion, and excellent customer service. You can also call 602.648.5444!
The advice and information contained in this article is for educational purposes only, and is not intended to replace or counter a physician’s advice or judgment. Please always consult your physician before taking any advice learned here or in any other educational medical material.