Cultivation Preparation

Spring has officially arrived and many of us sure can dig it. April is gardening month and we wanted to take a moment to share our top 5 tips to avoid injuries and complications this season. Simple things like stretching, using tools, and routinely changing positions and tasks, can aid you in keeping yourself healthy and productive. You should be pulling weeds, not your back.

1) Plan Ahead:

We all know how one project can quickly turn into 2 projects, or even 3. Sometimes things come up mid-job and you have to pivot, but making a plan ahead of time can make sure you don't let yourself get tricked into doing more than you meant to. If you are a list maker, use a to-do list to help keep you organized and on track.

2) Warm Up (and cool down)

Start moving before you start gardening. Even 5 or 10 minutes of easy stretching for the spine and limbs, brisk walking, or other easy movements will get your blood moving, and prepare your muscles and joints for the work ahead. Going from 0 to 100 is how many people end up in pain. The same can be said for a cool down; treat a day of gardening like the hard work it is, and spend a few minutes to stretch or do some gentle movements after you’re done to prevent stiffness and soreness from setting in.

3)  Don't Be A Hero

We all want to make the sunny days count after months for rain and cloudy weather, but it's important to ease back into the work instead of trying to get it all done at once. Gardening can involve a lot of repetitive movements, so think about rotating tasks regularly, and taking frequent rests breaks. Try to change tasks every twenty minutes or so with a short rest after an hour if it's your first day out in the garden in a while.  If you've been out there on a regular basis, pay attention to how your body feels as you work. If something starts to ache, take a break, and stretch that body part in the opposite direction and then consider either switching tasks.

4) Work Smarter Not Harder

Use the tools at your disposal to make the job at hand easier on your body. There are a lot of tools out there, and you might find that investing in one or two really changes the game for you, but you shouldn't have to run out and buy anything to make yardwork a little easier on your body. Use a pad under your knees when you're kneeling, turn over a bucket or milk-crate to sit instead of stooping. Use a wheelbarrow instead of carrying heavy items. If you are planning on doing any serious digging, plan to do it while the ground is moist but not wet. Clay soils in our area can be pretty hard when dry, and all soil is heavier when wet, neither of which are ideal if you need to move a lot of it.

5) Pay Attention To Your Body Mechanics

Just because you have a task to accomplish doesn't mean you should ignore the stress you are putting on your one and only body. Bend your knees, tighten your abdominals, and keep your back straight when lifting, pushing, or pulling.  This goes double for heavy items or if you don't know how heavy the item is. Avoid twisting from your spine or knees when moving things to the side. Instead move your feet or consider pivoting on your toes in order to turn your whole body.

Hopefully these tips can help you cultivate a great spring. But if you do end up with an ache that won't go away, have difficulty getting to ground level, or just need help learning new ways to move so you can be pain free again, we can help! Call today 503-445-7999.

Dr. Sarah Terpin, DPT