Aches and Pains

by Chris Kipp, Physical Therapist, from the June 2004 Newsletter

The benefits of home gardening cannot be enjoyed if you end up with injuries, aches and pains. Although gardening seems relaxing and suitable for everyone, it can actually be some of the hardest physical work a person does all year. Even with a small garden, there is digging, raking, bending, reaching, kneeling, lifting and carrying. These activities use muscles that may have not been used for months. To “reap” the rewards of gardening a few tips should be followed.

Stretch before starting your garden work. This will warm up the muscles prior to the activity and help prevent overuse injuries.

Don’t overdo. Listen to your body and stop when you first feel tired or when the work seems to be getting too hard. Stretch and/or take a break every half hour. Lean back, side bend, walk around, stretch your arms overhead and/or squeeze your shoulder blades together. Don’t forget to rehydrate. Drink plenty of fluids.

Avoid prolonged bending forward or twisting at the waist. Move your feet while gardening. Don’t plant your feel and twist or reach to excess, as this can cause injury to the back or shoulders. Move toward your work and take advantage of long handled tools.

Bend your knees to lift. Avoid rounding the back to lift and keep the object close to your body.

Use equipment and good tools. This will make your work easier and safer. Use wheelbarrows or carts to carry large bags of mulch or soil. Use hand tools with grips or shapes to reduce stresses on the hands and arms and prevent blisters or calluses. Pretend to use them at the store and see how they feel to your hands, wrists, shoulders and back. Using a small stool will protect you from prolonged or excessive bending. Pads to kneel on will help the knees.

Using these helpful hints will decrease your “harvest” of injuries, and your body will “reap” the benefits.

Copyright: Copyright on articles, recipes and images are jointly held by the Moscow Food Co-op and the respective contributors, except were otherwise noted.

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