Archive for category Health Tips

Ergonomics is the study of designing or arranging work spaces, equipment and devices, to fit the people using them. Proper ergonomic design is an important factor in preventing repetitive strain or overuse injuries.

Some important points to consider when planning your work environment:

Your chair

• It is important to adjust your seat height so that you can place your feet flat on the floor with your knees level with or slightly lower than your hips
• It is equally important to adjust your backrest to ensure your upper and lower back are well supported. If you do not have this facility in your chair a lumbar support roll placed behind the small of your back may be useful
• The seat length should be short enough so that the front edge of the seat isn’t pushing into your legs
• The chair should be well padded

Your computer

• The keyboard should be directly in front of you and close to your body. It should be at a height where your shoulders are relaxed and your wrists and hands are in a neutral position
• The screen should also be centred, with the top of the screen 5 – 8cms above eye level
• Documents should be directly in front of you between the keyboard and screen, or adjacent to the screen in a document holder

Environmental factors

Don’t forget to plan for things like adequate lighting, space and temperature control.

The importance of regular breaks

Even if you are working at the most well designed work station, regular breaks are essential! Every 30 minutes, take 1 -2 minutes to stand up, walk around and stretch. Try to vary your tasks if possible. Always be aware of maintaining correct posture and don’t forget to rest and refocus your eyes periodically to avoid eye strain.

Everyone’s feet move differently so there is no single ‘best shoe’. Your biomechanics, your weight, the surfaces you walk on, and most importantly the shape of your feet, all mean that one person’s ideal shoe is not necessarily right for another person.

Understanding which shoe is best for you begins by understanding the biomechanics of your feet. Wetting the bottom of your foot and walking onto a dry floor or piece of paper can help you understand the amount of stability you might need in your shoe.

The Normal or “Neutral” Foot

Normal feet have a normal-sized arch and will leave a wet footprint that has a flare with the forefoot and heel connected by a broad band. A normal foot lands on the outside of the heel and rolls inwards slightly to absorb the shock.

Best shoes: Stability shoes with moderate control features.

The Flat Foot

The flat foot has a low arch and leaves a print which looks like the whole sole of the foot. It usually indicates an over-pronated foot – one that strikes on the outside of the heel and rolls inwards (pronates) excessively. Over time, this can cause many different types of overuse injuries.

Best shoes: Motion control shoes or high stability shoes with firm midsoles and control features that reduce the degree of pronation. Be careful to stay away from highly cushioned, highly curved shoes which lack stability features.

The High-arched Foot

The high-arched foot leaves a print showing a very narrow band or no band at all between the forefoot and the heel. A curved, highly arched foot is generally supinated or under-pronated. Because it does not pronate enough, it is not usually an effective shock absorber.

Best shoes: Cushioned shoes with plenty of flexibility to encourage foot motion. Stay away from motion control or stability shoes, which reduce foot mobility.

Having your feet assessed during standing, walking and running by an experienced physiotherapist is the best way to determine your foot type. There are also many shoe stores with experienced professionals who can assess your feet eg Athlete’s Foot.