Spring is here and it’s time to get in the garden! In order to stay healthy and free of pain during this seasonal activity, it pays to consider posture, body mechanics, and injury prevention strategies. As you prepare to shape up your yard, consider these tips for good Gardening Ergonomics:
- Use the right tool for the job – Gardening tools designed to allow a natural grip and a relaxed wrist and upper body position are invaluable for preventing common gardening injuries such as wrist or elbow tendonitis. Look for tools that have a contoured grip that fits comfortably in the palm but allows a mildly tighter grasp in the 4th & 5th fingers, where a large proportion of gripping force is generated. (Tools with individual finger-ridges are not necessarily beneficial, as they limit the ‘fit’ of the grip for a wide range of hand sizes and strengths.)
- Vary your yard work activities – Many gardening tasks are repetitive, requiring the same muscle movements and actions over and over. To reduce the risks of back pain, shoulder tendonitis, or arm overuse injuries, it is wise to change positions frequently. For instance, consider stooping to dig holes for planting for 15-20 minutes, then resting for 3-5 minutes while walking the yard to survey the next task. Next, you might work on pruning activities in a more vertical position. Sweeping or raking might be followed by a seated activity such as pulling weeds.
- Use gravity to your advantage – When performing heavier gardening tasks such as digging, chopping, pushing, or pulling, utilize your body weight to assist your arms. Bend your knees, hinge forward at the hips, and lean in to apply your work force.
- Wear supportive footwear – Gardens are unstable places, with uneven earth as well as possible obstacles such as holes or hills. While this is great exercise for your feet, ankles, & legs, it is a good idea to protect yourself from ankle sprains, foot fractures, and other injuries that can occur with a fall or a loss of balance.
- Be kind to your back – Use good lifting strategies such as keeping heavy objects close to you as you maneuver them and bending your knees to allow your powerful leg muscles to do most of the lifting work. Ask a buddy to help with the heaviest lifting and carrying tasks. Consider using a garden stool rather than trying to maintain a prolonged stooped posture. Limit the amount of overhead activity required for yard work by utilizing ladders or stools.
Even if you are used to a regular program of exercise, gardening requires strength and flexibility, and if you are not used to being out in the yard, you will likely discover muscles you’d forgotten that you had when you get out in the yard for the 1st time in the spring. Working on activities like standing squats or push-ups against a wall or a counter top can help you to develop strength in muscle groups that you will use while gardening, but also during a multitude of other life activities. Gentle stretching activities can also help you to warm up, warm down, or ease soreness that may develop after a hard day’s work in the yard. (Check out this link for pictures of several easy stretching activities that you can use to get started.)
If you have questions about how to safely develop a program of gardening fitness, know that your physical therapist can help. For further information regarding Ergonomic Gardening, feel free to contact us at Symmetry. We can help if you find that you have sustained a yard work injury. Or better yet, come in before you have pain and let us help you to prevent injury and to garden more efficiently. We wish each of you a wonderful Spring!