Gardening is a wonderful way to enjoy the outdoors and get some exercise, but it’s important to do it safely to avoid injuries. Here are some physical therapy tips to help you garden effectively and protect your body.
1.) Utilize S.M.A.R.T Lifting Mechanics
Proper lifting techniques are crucial to prevent injuries. Remember the S.M.A.R.T method:
- S: Size up the load
- M: Move the load close to your body
- A: Always bend your knees
- R: Raise the load using your legs
- T: Turn your feet, not your back
Whether you’re lifting bags of mulch, shoveling, or pulling weeding, always maintain the natural arch in your lower back and use a buddy if the load is too heavy. Remember, lowering the load is just as important as lifting!
2.) Protect Your Joints
Gardening often involves kneeling or bending for extended periods. To protect your joints:
- Use a pad under your knees
- Sit on a stool
3.) Pace Yourself
Springtime brings a surge in outdoor activities, including gardening. To avoid overuse injuries:
- Start small with less physical tasks and gradually progress to more physically demanding ones
- Take breaks
4.) Avoid Repetitive Tasks
Repetitive gardening tasks can lead to tendonitis or strained muscles. To minimize this risk:
- Break up tasks into multiple sessions
- Listen to your body to avoid resuming repetitive activities if your muscles are sore
By following these tips, you can enjoy gardening while keeping your body safe and healthy. If you’re experiencing pain when gardening or have soreness that continues for several days, give us a call today – 484-526-5025!