Desk Ergonomics: Foot Rests FAQ
Why would someone want to use a footrest at their desk either in the office or working from home?
Current research suggests that the use of footrest for those who sit or stand (or both) in front of a computer for prolonged periods of times can find relief in some common lower back and leg discomfort.
The main reason why someone would find comfort in using a footrest is that it encourages what I like to call "Active Sitting". Basically, a foot rest allows the hip joint and the lumbo-pelvic (the lower back/pelvis) region to shift positions occasionally during their time in front of the desk.
A foot rest is also a great companion for an ergonomic chair. Because the foot rest is static, this will force you to sit back against a desk chair in proper posture.
Also for those who are on the shorter side and have a chair set to its lowest point, a foot rest prevents your legs from being unsupported by bringing the floor closer to you.
What common posture problems and/or aches and pains can using a footrest prevent?
1) Hip and Lower back discomfort: When you are sitting/standing for a long period of time in a static position, your body will start to stiffen up due to the lack of muscle activity and engagement. The muscles and joints in your body work like a carefully orchestrated symphony and when one instrument is out of tune, it will affect the rest of the band. By using a footrest, you are constantly rearranging your body in different positions to keep those muscles awake and engaged. This helps keep your lower back and core musculature engaged at all times.
2) Calf tightness and cramping: Your calf is considered "your second heart". This means that when you engage those muscles, it helps pump blood throughout your lower body and back to your heart. A foot rest allows the calves to be in a better position to help re-circulate blood throughout the body. If you happen to have a history of circulation issues, you may have an increased chance of developing a serious condition called Deep Vein Thrombosis (DVT) in which a clot will form in your leg due to prolonged inactivity. Pro tip: as a preventative measure, have the balls of your feet on the edge of the foot-rest and simply do a few calf raises to "wake up" those muscles!
If someone is shopping for a footrest, what should they look for?
1) Height Adjustability: Current research suggests that the height of the foot rest should be about 10% of your total height. So if I am 5' 11', I would be 71" tall, and at 10%, I would be looking for a foot rest that can be adjusted to about 7" in height.
2) Wide enough to accommodate your both feet
3) Promotes movement: The point of a foot rest is to promote movement or "active sitting". There are various foot rests out on the market that swivels/rocks/rotates and those are my favorite ones.
4) Can place the ankle at various angles: This helps to stretch the calves and promote mobility and circulation in the ankle joint.
How to use a footrest:
Remember: A foot rest is a tool and is designed to promote movement!
-Adjust the height of the foot rest to about 10% of your body height in inches/cm.
-Place the foot rest so that the back of your knee is at least in a 90 degree angle.
Occasionally place your foot on/off the footrest to alter the angle of your hip, knee and ankles to "wake" up the joints. If you are standing, alternate your legs every 5 - 10 minutes.
If your foot rest have the ability to rock or tilt, use that feature frequently throughout the day
The use of footrests is a great tool to help those that want to alleviate tension in the legs, hips and spine while working in front of the desk. However to maximize its benefits, we all still need to get up for 10 minutes every hour to stretch out our joints and recirculate our entire body. It is great for those looking to better their desk ergonomics and to help prevent injuries in the future.
Dr. Huang was recently featured in NY Mag’s article on Best Footrest you can buy. Please check out the article below:
https://nymag.com/strategist/article/best-footrests-for-working-from-home.html