Gardening is a popular and rewarding activity that can be enjoyed by people of all ages. It is a great way to get physical activity, enjoy the outdoors and beautify your home. It is important to follow these precautions to avoid injuries, pain and discomfort.
- Warm up before gardening. Just like any other physical activity, it is important to warm up before gardening to help prevent injuries. Stretches for the spine and your arms and legs are good way to warm up.
- Use proper gardening tools. Using the right tools for the job can help reduce the risk of injury. Consider using a wheelbarrow to help move heavy objects and use tools with proper ergonomic handles.
- Watch your posture. Not only your whole body position but also the angle of your wrist when using hand tools. Your grip strength is at its maximum when the wrist is in a relaxed and neutral position, not when it is bent upwards. Consider this when pulling weeds.
- Lift heavy objects properly. When lifting heavy objects such as bags of soil or pots, make sure to lift with your legs and not your back. Keep your back straight and use your leg muscles to lift the object.
- Take breaks often. Gardening can be physically demanding, so it is important to take breaks often. Take a break every 20 to 30 minutes to stretch and rest your muscles.
- Wear protective gear. Wear gloves to protect your hands from cuts, blisters and scratches but also to protect your skin from bacteria and fungus that live in the soil. When exposed to soil, even the smallest cut runs the risk of developing a major hand infection. Also, wear sturdy shoes with good traction to prevent slips and falls.
- Avoid repetitive motions. Repetitive motions, such as digging or pruning, can cause strain injuries. Switch up your tasks often and take breaks to avoid overusing one set of muscles.
- Be aware of your surroundings. Be aware of your surroundings and any potential hazards in your garden. Watch out for sharp tools or objects, uneven surfaces, and tripping hazards.
- Stay hydrated. Gardening can be a hot and sweaty activity, so make sure to drink plenty of water to stay hydrated.
Gardening is a great way to enjoy the outdoors and get some exercise, but it is important to take steps to avoid injuries. By following these tips, you can stay safe while enjoying all the benefits of gardening. Remember, if you do experience pain or injury, seek medical attention and don’t push through the pain.
If you have been injured and are looking to start physiotherapy, contact the professionals at the Durham Orthopedic Clinic at 905-428-7800 and start your road to recovery today!
