Gardening season is here, and while you’re looking forward to spending some time planting a beautiful garden, you probably want to avoid injuries that might come along with it. Pushing a mower, moving wheelbarrows, and carrying heavy bags can take a toll on your body, which is why we are going to give you some tips on how to stay pain-free during this gardening season in Bucks and Montgomery Counties.
Warm up
Warming up is not just for workouts, it’s important to do before gardening as well. Try taking a quick walk and do gentle stretches. A physical therapist at Core3 PT will be able to recommend the right exercises for your body and individual health.
Avoid repetitive activities
Constant, repetitive movement can cause tendonitis in the wrists and elbows, and strain your neck and back. It is recommended that you take frequent breaks from activities like pruning or clipping to avoid injuries. Also, try to use ladders or stools to bring the work up to eye-height so you don’t have to bend over for long periods of time.
Switch up your activities
Give your body some rest by alternating between light and heavy jobs every 10 minutes. You should also try to avoid lifting heavy objects right after kneeling or bending, because you risk tiring your muscles and increasing your chances of an injury.
Protect your knees, hips, and spine
When kneeling to plant or weed, make sure to use a mat or kneepads. This will ensure that you don’t have to bend from your hips and that you will be protected from knee injuries. If you already have hip or knee pain, sit on a bucket to avoid putting pressure on these areas.
When shoveling, be sure to use proper form to prevent risking a spinal injury. It is advisable that you use your feet to move around as opposed to rotating your spine. Remember not to lift large amounts of material at a time and use a long-handled spade to put minimal pressure on your spine.
Try to work at a comfortable height with good quality tools
All flower beds and containers should be at a comfortable height so you don’t have to bend and twist in an awkward way to work with them. You will also want to make sure that your gardening tools and equipment are in top shape and you are handling them safely. Use lighter tools that have padding on the handles to make your gardening much easier and more manageable.
For more information, contact Core 3 Physical Therapy today!
