subject: Preventing Injury in the Garden [print this page] Yard work can be hard physical labor. And if done improperly, yard work can lead to injury. Here is some valuable advice on how to keep gardening from becoming a pain in the neckand back and knees.
Essentially, preparation for a day of garden work is very similar to that of working out in the gym. It's critical that you warm up your body before you stretch.
A great way to warm up is just to take a hot shower. A lot of athletes use this method and it's been proven to decrease injury. An alternate way to warm up is to take a walk through your yard to elevate the temperature of your muscles. Once your blood is flowing you can move on to stretches.
Start with the largest muscle group first your legs. Try a basic hamstring stretch, then move on to the hips and work each side to ensure you keep an even keel. Next do some toe raises to get the blood flowing to your calves and help prevent dangerous pulls and tears. Simple arm circles help prevent sore arms and help get your body ready for the range of motion needed in gardening, particularly in your shoulders.
Here are some additional hints to prevent strains and injury:
Remain as upright as you can when raking, hoeing and performing other gardening tasks. This keeps the strain off your back. Also be sure to buy tools with handles made for your height.
Use your legs and tighten your abs (as if you're bracing for a punch) when pulling weeds or performing other chores that require bending over, such as a squat.
When lifting, use your legs. Squat down, keep your back straight and lift. Or if you need to drag a heavy item, keep your arms straight and use your legs to pull, rather than pulling with your arms.
Stay well hydrated. Drink water or low calorie sports drink regularly, even when you're not thirsty.
Preventing Injury in the Garden
By: Kostas Menegakas
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