As the summer weather arrives, I have already seen a lot of rakes, hoes, and spades make their way back into people’s yards. While gardening can be a relaxing pastime, it also counts as exercise. So just like any other activity it’s important to protect your body now in order to maximize your enjoyment through October. Here are some helpful reminders to protect from any injuries from being a thorn in your side:- Warm up by walking for 5 min - This can be accomplished by walking around your yard and surveying what needs to be done!
- Use ergonomically designed tools to conform to your hand – Use wide tool handles with foam tubing for easier gripping and garden supplies that are small and lightweight when working close to the soil. Use long handled tools to avoid bending and stooping.
- Avoid squatting - Either kneel using knee pads or sit on a chair or stool. Raised garden beds can help make it easier on your knees and back.
- Avoid twisting movements - Move your feet in the direction you are going to toss mulch or soil.
- Switch hands frequently when doing prolonged raking, hoeing or digging actions. Repetitive motion on one side can bring on progressively serious joint imbalances and may produce postural misalignments and pain, including muscle spasms in the neck, shoulders and lower back.
- Vary your activities - Try not to spend more than 20-30 minutes on one particular task.
- Moving to something else after a while will increase your overall productivity!
- Take frequent small breaks and drink plenty of water - Perform exercises to stretch the many muscles in your wrists and hands.
- Garden with a Friend - It’s beneficial to have someone else there to assist you with lifting heavier loads or to split up repetitive tasks, and it’s fun to learn from someone else’s perspective!
If you come in sore from gardening, ice and rest is advised for the pain and to reduce inflammation. Typically, the soreness will go away in a few days. However, it never hurts to be checked out by a health professional if the pain/soreness doesn’t subside in a reasonable amount of time. If you are experiencing discomfort while gardening, you can schedule a chiropractic consultation by calling 624-5145.
