More Patient Success
Gardening with Improved Strength and Flexibility! "I have right hip mobility and pain problems that were impacting the length of time I could work pain free with adequate mobility, I have a garden design and education company. My work is often very physical. I need to maintain good flexibility and strength to be effective at my work. Elaine helped me with exercises, flexibility moves, and pain relief to address the weaker muscles, and the lack of flexibility in my right hip. I had 12 weeks of appointments and now have increased knowledge of body mechanics and movements that will hopefully allow me to continue my high level of physical activity pain free.” - Myrene B.
www.ZionsvillePT.com
GARDENING TIPS TO STAY PAIN FREE
Gardening offers the opportunity to plant spring flowers, clean out the flower beds and vegetable garden, and to plant bulbs that bloom in the spring. Spring gardening has several advantages, such as cooler temperatures and less humidity, than summer months. However, you have to take steps to protect your back from injury during gardening. 1. Warm Up First. Warm up? Yes, you should warm up before you start gardening this spring. Your low back is the most vulnerable to injury first thing in the morning. So it is important for morning gardeners to walk or move around for at least 45 minutes before starting to bend or lift outside. Just like with running or working out, you should allow your legs, trunk and shoulders to stretch before gardening, and again afterward, to decrease your risk of injury or pain. 2. Dress For The Garden. Gardening during the spring requires dressing for the occasion. In addition to wearing long pants and long sleeves, you should choose supportive footwear with skid resistant soles and entire foot coverage for protection. 3. Safety First. Choose the right gardening tools to limit the stress on your body! • Myrene Brown, Zionsville Master Gardener, suggests these specific tools: “I am a fan of soil knives instead of a trowel for digging as it is easier to maintain proper wrist alignment with a soil knife.” For shoveling, “I save my back by using a shovel with a “D” or bicycle grip handle that is sized to me in both handle height and shovel head size. I choose shovels with a step guard so I can use my legs in addition to my arms.” • Choose tools that are sturdy but not exceedingly heavy, handles that provide a comfortable grip, and tools that are efficient for each task. 4. Body Mechanics – always. Squat or kneel on one knee, keeping the spine straight. • Use hips and knees - the entire leg muscles, to lift.
• Take frequent breaks to change positions, stretch, walk and to re-hydrate. • Warm showers or baths and using your foam roller to roll out the kinks after your gardening days can be quite beneficial. Stop in the ZPT clinic if you need supplies such as a foam roller, a muscle (massage) stick, an ice pack, or some BlueRub muscle lotion. Lettuce know if you need help with your sore body….It sure beets living with pain! ( corny puns are sprouting early!)
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