Avoid Aches & Pains in The Garden This Spring!
PATIENT SUCCESS STORY
“These guys are just terrific! Thank you for everything!”
Commongardeningactivities,suchasdigging,planting,weeding,mulching, and raking can cause stress and strain on muscles and joints. This is especially true for senior citizens and people who are normally sedentary. Different body areas such as the shoulders, neck, back, and knees can be vulnerable to injury during gardening. These tips can help prevent injuries: • Warm up before you garden. A 10 minute brisk walk and stretches for the spine and limbs are good ways to warm up. • Change positions frequently to avoid stiffness or cramping. •Makeuseofagardencartorwheelbarrow tomoveheavyplantingmaterials or tools. Be sure to keep your back straight while using a wheelbarrow. • If kneeling on both knees causes discomfort in your back, try kneeling on oneandkeep theother footon theground.Usekneepadsoragardening pad when kneeling. • If kneeling or leaning down to the ground causes significant pain in your back or knees, consider using elevated planters to do your gardening. • Avoid bending your wrist upwards when pulling things or using gardening tools. Instead, keep your wrist straight and use your shoulder muscles to pull and lift. • End your gardening session with some gentle backward bending of your low back, a short walk and light stretching, similar to stretches done before starting.
“When I first came to PT, I was a week out of right hand surgery. My hand was extremely painful. I could not open my hand all the way nor straighten my finger, very painful. Mike and Allegra worked on me stretching, heat, ice and laser. Eventually, it started feeling better. I was able to open my hand without pain and I now have almost all the strength back and can do almost everything pain free! These guys are just terrific! Thank you for everything!” -LeighAnne H.
Author: Andrea Avruskin PT, DPT
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