Featured Therapist: Josh Steed, PT, DPT, MTC
Spring is in the air! Now is the time to get outdoors and spruce up your garden. Most of us know that long hours spent planting and weeding can result in soreness and aches that last for days. The good news is there are ways to avoid that pain!
We want to share some tips to keep you feeling strong and pain-free as you get down in the dirt.
Weeding
When pulling weeds, it’s best to know the proper ergonomics behind the task to help you work efficiently and avoid soreness in your knees and back. The best position for weeding is a tall kneeling position with one knee down and one knee up. If possible, use a pad under your knee to provide extra support from the hard ground.
If you are unable to kneel, bend at your knees and hips instead of leaning over at your waist. Regardless of your position, be sure to take frequent breaks and perform back extensions regularly!
Pruning
Trimming up your blooms may seem like a simple task, but before you know it your wrists and shoulders will be feeling it! It’s important to have a proper grip on your shears to avoid cramping in your hands. Be sure to keep your wrist neutral, as excessive wrist bending can irritate the elbow. If you are doing a lot of pruning, alternate your shears between both hands.
For larger tasks you may be using loppers. To avoid shoulder aches, keep your elbows close to your body and don’t raise them higher than your shoulders. Keep your blade sharp and let your tools do the work!
Mulching
Many tasks in the garden involve lifting and carrying plants or heavy materials, such as mulch. Adding mulch to your flower beds gives a fresh and polished look to your yard but can be a big task to manage.
Here are a few tips to keep in mind:
When you lift or carry, keep the bag close to your body
Get your hands and arms underneath the bag to limit shifting and tearing of the bag
If you must reach for the bag, “build a bridge” or use a “helping hand” to pull the bag closer before lifting
With these pointers we hope you will tackle your garden tasks confidently and with ease!
If body aches or pains are keeping you from the joys of gardening, come see us! Our therapists can provide treatment to relieve pain and prescribe exercises that will help you avoid injury in the future.
Happy gardening!
