Don’t Let the Wheelbarrow Get the Best of You Stay Injury-Free in the Garden With These PT-Approved Tips Gardening weather is upon us! While we’re all excited to get back outside and create our perfect outdoor landscape, common gardening activities like digging, 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 while gardening.
and keep your back straight as you lift or pull. Avoid twisting your spine or knees when moving items to the side. Instead, move your feet or pivot on your toes to turn your full body as one unit. • If kneeling on both knees causes discomfort in your back, try kneeling on one and keep the other foot on the ground. Use knee pads or a gardening 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.
Here are some tips that can help minimize or prevent injuries while gardening.
• Warm-up before you garden. A 10-minute brisk walk or stretches for your spine and limbs are good ways to do this.
• 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 a cool-down. Some gentle backward bending of your lower back and a short walk, similar to stretches done before starting, are a good way to relieve any tension. If something doesn’t feel quite right after you’ve been working outdoors, contact a physical therapist to help you address the underlying issue. Our team of PTs and PTAs can show you movements, stretches, and exercises to help you enjoy the outdoor activities you love.
• Change positions frequently to avoid stiffness or cramping. Be aware of how your body feels as you work in your garden. If a part of your body starts to ache, take a break, stretch that body part in the opposite direction it was in, or switch to a different gardening activity. For example, if you’ve been leaning forward for more than a few minutes, and your back starts to ache, slowly stand up, and gently lean backwards a few times. • Make use of a garden cart or wheelbarrow to move heavy planting materials or tools. Be sure to keep your back straight when using a wheelbarrow.
• Use good body mechanics when you pick something up or pull on something, such as a weed. Bend your knees, tighten your abdominals,
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Soba Noodles With Garlic and Zucchini
Ingredients
Inspired by NaturallyElla.com
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1/4 cup soy sauce
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4 ounces soba noodles
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2 tablespoons water
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1 tablespoon olive oil
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1/2 small red onion, thinly sliced
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2–3 cloves garlic, grated
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1 small zucchini, julienned into noodle strands
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1 tablespoon ginger, peeled and grated
Directions
1. Bring a pot of water to a boil. Add soba noodles and cook until tender, about 4–5 minutes. Drain and rinse with cold water, then set aside.
2. In a large skillet or wok over medium-low heat, warm olive oil until barely shimmering. Add grated garlic and ginger, and cook for 1 minute. Pour in soy sauce and water, and bring to a boil. Lower heat and simmer for 2 minutes.
3. Add onions, simmering for 3 minutes. Stir in zucchini and cook for an additional 90 seconds.
4. Add soba noodles and toss to fully coat. Serve immediately, or cool and serve as a cold dish.
Elite PT • (318) 443-3311 • 3
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