Isn’t it wonderful to see the sun start to make an appearance? Spring must be just around the corner. For many of us this means starting to get into the garden to prune, chop, dig and pull weeds in our beautiful gardens.
If you’re anything like me though, you might not have spent much time in the garden over the cold winter months. You may not be conditioned to the tasks ahead and therefore be at risk of developing injury.
Having spent over a decade as a Physiotherapist in Colac I can attest to the fact that there is a spike in gardening related injuries during spring. Thankfully there are some simple tips that we can all do to reduce the risk of injury and enjoy our gardens to the fullest.
Warm Up
It may not seem like it, but gardening can be quite a physical activity with lots of bending, lifting, twisting, squatting, crouching and pushing. Have your muscles and joints ready for the movements that lay ahead of you.
A simple warm up can include exercises such as:
Even going for a 10-15 minute walk can improve blood flow to muscles and lubricate the joints to reduce the risk of injury.
Be prepared with the right tools and good technique
Give your body at the greatest chance of success by using tools and leverage to your advantage.
- Use long handled tools to reduce the frequency of bending
- If lifting, keep the load as close to your body as possible.
- Use a kneeling cushion or pad to reduce strain on your knees and back
- Use a wheelbarrow where possible to transport items, but remember to not overload it
Don’t get stuck in the one position for too long
One piece of advice I find myself giving every spring is to avoid the same position or posture for lengthy periods of time.
- Alternate tasks regularly
- Perhaps set a reminder on your phone to change positions every 15-30 minutes
- Stand up, walk around and stretch regularly
Cool down properly
Just like an athlete would cool down after a workout or competition, stretching after an afternoon in the garden can prevent soreness the following day.
Some gentle post-gardening stretches might include:
Hold each stretch for around 20-30 seconds at a time. Stretching shouldn’t be painful, if it is then stop immediately.
Your Colac Physiotherapist is here to help if things go wrong
Sometimes despite our best efforts we can still injure ourselves doing the things we enjoy, including gardening. If this happens to you, remember that it is easy to book an appointment with me to get the help you need.
You can call the clinic on (03) 5290 5238 or book an appointment online here.
I hope that spring is kind to everyone and I can’t wait to see those beautiful gardens on my walks around town
Note – Exercise Images have been reproduced from our Physitrack exercise software.
