The seasons of warmer weather are here which means a lot of us are going to be spending more time in the garden or working on our lawns. While we often think of gardening as a leisure activity, it can really take a toll on the body. Gardening requires being bent over in an uncomfortable position, lifting heavy items, and putting a lot of pressure on the knees. This can lead to pain and sometimes injury. In this blog, we’ll discuss some tips for preventing pain and injury while working in your garden!
Stretch or Move Before Gardening
If you’re planning to work on your garden or lawn, don’t jump right up from the couch and get started. Spend some time moving beforehand whether it’s doing some basic stretches or going for a short walk. Warming up your body is important especially if gardening uses muscles that you don’t utilize on a daily basis. Stretch therapy, which is a form of assisted stretching that focuses on more than just muscles but the connective tissue as a whole, is a great tool for those looking to incorporate more stretching into their daily routine to prevent pain and injury.
Utilize a Wheel Barrow or Garden Cart
Carrying bags of soil, stones for your garden, or heavy tools around while you garden could be putting you at risk for an injury. Rather than carrying heavy things around, utilize a wheelbarrow or garden cart to do the heavy lifting for you. When you do have to lift, it’s important to maintain proper form. You should always lift with your knees NOT with your back. If you experience immediate or delayed pain in your back after lifting something heavy, it’s likely that you’re lifting more with your back than with your legs.
Keep Your Knees Safe
Gardening can put a lot of pressure on your knees so it’s important to pay attention when you experience knee pain and make necessary modifications. If you only experience knee pain when leaning on both knees, make sure to lean on only one knee and alternate legs. If leaning on both of your knees causes pain, using a foam knee pad can help alleviate knee pain. If you’re looking for an alternative that requires no strain on your knees, elevated garden beds are a great solution. This allows you to garden from a standing or seated position and lowers your risk of pain or injury.
Take a Break When You Need One
A good rule of thumb for all physical activity is that if you start to experience pain, it’s time to take a break. While gardening or taking care of your lawn, if you experience pain whether in your knees, back, or another part of the body, it’s a sign to stop what you’re doing and take a break or at least reposition yourself. When working outside during the warmer months for long stretches it’s also important to take breaks to go inside and get out of the heat.
Keep Moving After Gardening
Especially on a hot and grueling day, it’s normal to want to finish working in your yard and then immediately go inside and sit down. But a great way to end your gardening or yard work to promote recovery is to keep your body moving a little longer. You can do some light stretches that focus on areas that may have been strained like your legs, back, or neck, as well as, go for a short walk.
Where Can I Find A Physical Therapist Or Massage Therapist Near Me?
Have you suffered a recent injury? Do you experience pain doing your favorite activities? Are you looking to work preemptively to prevent future injuries? At Advanced Kinetics Physical Therapy we offer physical therapy, massage therapy, recovery, and injury prevention services. These services are available at our locations in Falls Church and McLean, Virginia. If you want to learn which of our services are right for you, get in touch with us!
