Safe Gardening Tips To Prevent Injury

By Dr. John A. Papa, DC, FCCPOR(C)

Spring is upon us and so is the arrival of the gardening season.  Raking, lifting, digging, and planting can be strenuous activities.  Below are some simple tips that can help you avoid and prevent injury during the gardening season.

1.  Prepare your body for physical activity with a warm-up.  Climbing stairs, marching on the spot, or going for a quick walk around the block are examples of excellent warm-up activities that can completed in as little as five to ten minutes.  Follow this with some gentle stretch exercises such as knee to chest, shoulder, forearm and wrist stretches.  Your muscles and joints will appreciate this prior to being asked to do work.

2.    Use the right tools for the tasks to be performed.  Always make sure that tools are a comfortable weight and size for you.  There are many ergonomically designed tools which are lightweight, with long padded handles and spring action mechanisms that can reduce strain and effort.  Carts and wheelbarrows minimize the need for lifting and carrying, reducing your risk of physical injury.

3.    Proper lifting means bend the knees, keep the back straight and brace!  Use your leg and arm muscles to do the lifting while keeping your back straight.  Maintaining the natural and neutral curves of your back is important, as this is its strongest and most secure position.  Contracting and bracing your abdominal muscles during lifting improves spinal stability and decreases the chance of injury.  Avoid twisting and turning by positioning yourself accordingly.  Be sure to lift slowly and smoothly with the load close to your body and do not jerk with your lifts.

4. Alternate activities and change positions.  Once you begin, take turns alternating between heavy chores such as digging, and lighter less physically demanding tasks such as planting, every 10 to 15 minutes.  Avoid prolonged working postures.  Changing hands frequently when you rake, hoe or dig prevents muscle strain and joint stress on one side of the body.

5.   Drink plenty of water before, during and after gardening activity.  Dehydration affects your energy level and physical functioning.  Staying hydrated decreases the risks of cramps and strains, and helps to protect joints by providing lubrication and cushioning.

6.    Preparing for the elements and pacing.  Select comfortable, thick-soled, protective shoes that support your arches to reduce joint pain and aching muscles.  To protect from sun exposure, apply sunscreen, and wear a wide-brim hat.  Wear loose and comfortable clothing.  Work at a safe pace and know your physical limits.  Stop gardening immediately if you feel chest pain or persistent muscle or joint pain.

In the event that you suffer a muscle or joint injury while gardening that does not subside, you should contact a licensed health professional who deals in the diagnosis and treatment of these injuries.  For more information, visit www.nhwc.ca.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Gardening Advice to Prevent Injury

By Dr. Greg Lusk, DC

After a colder than average February, reminiscent of my formative years in Timmins, Ontario, I think we'd all agree that it's time to move life outside!

 

For those new to gardening it may hardly seem like a demanding activity; however, seasoned veterans know there’s plenty of hard work involved.  Raking, lifting, hauling, digging, aerating, and planting are all good exercise, but they can also lead to injury if the gardener isn’t prepared.  If fact, 88% of Ontario's chiropractors report that gardening is the most common source of back and neck pain during the warm weather season.  Like any new activity that hasn't been performed in a while, your body needs to be gradually re-conditioned to the demands.

 

Improper gardening techniques may cause repetitive strain injuries of the wrist and elbow, sprain/strain injuries to muscles throughout the body, especially in the lower back, and general wear and tear on joints and muscles.  Here are a few tips to stay pain free:

 

1.    Warm up.  Take a short walk around the block or climb up and down the stairs a few times.  The goal is to elevate your body temperature and increase your circulation.  You can also do some leg, spine, shoulder and forearm range of motion stretches to get those areas ready for activity.  Your muscles and joints will appreciate this prior to being asked to do work.

 

2.    Alternate tasks and change positions.  Switch between heavier tasks such as digging and raking and lighter tasks such as planting every 10 to 15 minutes.  The change of body position with each different activity allows you to recover and avoid fatigue.  Changing hands when raking or digging also helps to share the load on both sides of the body.

 

3.    Have the right tools.  An ergonomically designed tool with padded handles and spring action features can decrease the stress on your body.  Make sure they are the right size and weight for you.  Carts and wheelbarrows minimize the need for lifting and carrying, reducing your risk of injury.

 

4.    Do the "scissors" when you rake.  Stand with your legs in a split stance and alternate which leg is forward every few minutes.  This will decrease the strain on your back.

 

5.    Kneel to plant and weed.  Constant bending strains your back, neck, and legs.  Use knee pads for comfort and keep your back straight.

 

6.    Lift correctly.  Bend your knees, feet shoulder width apart, keep the back straight/"neutral", and tighten your core.  Keep the load close to your body.  Pivot at your hips and ankles if you need to change directions and avoid twisting your spine.  Share the load if it is heavy.

 

7.    Take frequent breaks.  Three brief breaks each hour is recommended.  Have a drink, stretch, or sit and relax.  Life is busy but you don't want to make this a race.  Spread the work out over a few days.

 

8.    Dress correctly and hydrate.  Your feet should be protected with thick-soled supportive shoes.  This will avoid direct injury to the feet and best support your body to minimize back pain and muscular strain.  Wear loose fitting, comfortable clothing to not restrict your flexibility.  Also drink plenty of water to keep your muscles and joints moving freely.

 

Stop gardening if you experience persistent muscle and/or joint pain.  If you experience back pain that lasts more than two to three days, contact a licensed health professional for an evaluation.  This article is for general information purposes only and is not to be taken as professional medical advice.